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The daily requirement of iron

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An 8 mg/day iron intake is recommended for men and for women at post-menopause. The amount indicated for women before menopause is 18 mg/day and 27 mg/day for pregnant women.
Children aged between 7-12 months need 11 mg,  1-3 years  need 7 mg/day , 4-8 years need 10 mg/day , 9-13 years need 8 mg/day ,14-18 yyears need 11 mg/day (boys) and 15 mg/day (girls).
 
Here are some foods that have an important iron content :
 
- chicken liver - 8 mg/100g
- lentils - 8 mg/100g
- grains - 9,8 mg/100 g
- soy - 8,6 mg/100 g
- bran-1 Cup - 6.3 mg 
- raw spinach-a cup - 1 mg 
- boiled spinach - one cup - 3.5 mg 
- pumpkin seeds-1/2 cup ,toasted - 8.5 mg 
- brown rice-1 cup, prepared - 0.8 mg
- wheat-bread -1 slice - 0.9 mg
- wheat germ-2 tablespoons - 11 mg 
- muffin- -simple - 1.4 mg 
- oatmeal-1 cup -prepared - 1.6 mg 
- pita de grau - o felie - 1.9 mg 
- spaghetti enriched with iron-1 cup -prepared - 2 mg 
- sunflower seeds - 30 mg - 1.5 mg 
- soy milk-1 cup - 1.4 mg 
- kidney beans- half cup - 1.6 mg 
- chickpea-1/2 cup  - 1.6 mg 
- tofu-half cup - 1.8 mg 
- soy-burger-medium - 1.8-3.9 mg 
- Pistachio - 1/2 cup - 4.4 mg 
- broccoli- 1/2 cup of cooked broccoli - 0.7 mg 
- green beans - 1/2 cup -boiled - 0.8 mg 
- lima beans - 1/2 cup- boiled - 1.8 mg 
- beet - 1 cup 1.8 mg 
- peas- 1/2 frozen- cooked - 1.3 mg 
- potatoes-cooked or boiled - 1 medium potato - 4 mg 
- watermelon - a slice -medium - 3 mg 
- green-leaf vegetables - 1/2 cup - 2 mg
 
The human body needs a consistent intake of  iron in order to perform its functions. 
 

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