Iron is an essential element in human blood cells, although in trace amounts. Too much of it creates iron poisoning, to which babies and children are especially susceptible (effects of iron poisoning can include intestinal hemorrhage, heart failure, coma, long-term liver damage and death). Without iron, according to CNN Health, the body "can't make hemoglobin or myoglobin, which carry oxygen in the blood to muscles." Iron absorption can be inhibited by polyphenols, which are present in pekoe tea and black teas, coffee, wine, soy protein and high-fiber foods such as bran (although, according to the website of Dr. Ben Kim, "this effect can be mitigated by regular intake of Vitamin C"). Here is a list of some foods that are high in easily-absorbed iron. Estimates of exact iron content vary, even between reputable sources.
Vegetables
Kidney beans, lima beans, chick peas, collard greens, spinach, lentils, artichokes, whole tomatoes and navy beans contain high levels of iron. A potato with the skin left on is also rich in iron.
Fruits
According to the BBC, goji berries have "more iron than steak." California avocados, peaches and raisins are also good sources of iron.
Meats
Lean red meat, pork, oysters, tuna and chicken are all good sources of iron. Liver and other organ meats are especially good for this purpose.
Grains
According to the Virginia Cooperative Extension, high levels of iron may be found in whole wheat bread, iron-enriched cereals, corn bread, enriched pastas and cooked (not instant) oatmeal.
Dairy
Most dairy products are relatively low in iron. Egg yolk, yogurt and tofu are exceptions to this.
RDAs for Iron
The Recommended Daily Allowances (RDAs) vary with each age group. Babies up to 6 months need only about a quarter of a milligram (mg) per day, while in their second half-year of life their requirement jumps to 11 mg. Children from 1 to 3 years old need 7 mg, rising to 10 mg between 4 and 8 years. In between years 9 and 13, children's iron needs drop a bit to 8 mg, after which some difference between the sexes begins to show. Adolescent boys require 11 mg per day, while girls should receive 15 mg. Men aged 19 to 50 settle into a stable need for 8 mg or iron per day, with women requiring 18 mg (pregnant women should have 27 mg). After age 50, men and women alike need about 8 mg per day.
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