What is Iron?

Iron is an important mineral found

in all cells of the body. It is needed
to keep the blood strong.

What are good sources of

Why is it important?

Very good:

Iron helps in:

Building red blood cells

Carrying oxygen to all parts of

the body
Keeping the brain perform at

iron?

pork (especially liver)

beef
Chicken
Fish
Cooked beans

its best

What happens if I dont

get enough iron?
You may:

Feel tired and look pale

Get sick more easily
Not grow well
Feel out of breath
Have trouble concentrating on
your work

Good:

Seafoods (clams, crabs, small

shrimps)
Rice and cereals
Enriched bread
Green leafy vegetables
(ampalaya leaves, kamote
leaves, spinach, gabi leaves,
malunggay leaves, petsay,
saluyot)

Tip:
Vitamin C helps your body use iron.
Eat Vitamin C rich foods when eating
iron foods. Here are examples:

Fruits (papaya, mango, orange,

strawberry, cantaloupe,

grapefruit)
Vegetables (tomato, broccoli,

cauliflower, cabbage)
Juices (orange, tomato, apple)

How much iron do you

need?
The 2002 Philippine Recommended
Energy and Nutrient Intake (RENI)
suggest the following intakes:
Men, 19 yrs & above
Women, 16-64 yrs

12 mg
27 mg

65 yrs & above

Pregnant women
Lactating women
Infants, 6-11 mos
Children, 1-9 yrs
Boys, 10-18 yrs
Girls, 10-15 yrs

10 mg
27-38 mg
27-30 mg
10 mg
8-11 mg
13-20 mg
19-21 mg