Iron
Recommended Dietary Allowance: 8 mg/day
Foods rich in it (in quantity per 100 g)
- Spices, turmeric (55 mg)
- Spices, fenugreek seed (34 mg)
- Seaweed, spirulina (29 mg)
- Spices, ginger (20 mg)
- Seeds, sesame seeds (15 mg)
- Cocoa, dry powder (14 mg)
- Spices, poppy seed (10 mg)
- Spices, mustard seed (9 mg)
- Tomatoes, sun-dried (9 mg)
- Seeds, sesame butter (9 mg)
- Natto (9 mg)
- Seeds, pumpkin and squash seed kernels (8 mg)
- Seeds, hemp seed (8 mg)
- Seeds, chia seeds (8 mg)
- Amaranth grain, uncooked (8 mg)
- Lentils, pink or red (7 mg)
- Nuts, cashew nuts (6 mg)
- Seeds, flaxseed (6 mg)
- Seeds, sunflower seed kernels (5 mg)
- Soybeans, mature cooked (5 mg)
