Mineral
Iron
Recommended Daily Allowance: 8–18 mg
Iron is a key component of hemoglobin that carries oxygen in blood. Deficiency is the most common worldwide.
✅ Health Benefits
- Oxygen transport (hemoglobin)
- Energy metabolism
- Immune function
- Cognitive function
⚠️ Deficiency Signs
- Iron-deficiency anemia
- Fatigue, pallor
- Shortness of breath
- Brittle nails
- Craving non-food items (pica)
🛑 Excess
- Hemochromatosis
- Liver damage
- Constipation, nausea
🏆 Top Sources in NeuroDiet Database
Iron 18mg (1 tab)
1 tab
18 mg
1 tab
Cookies shortbread (3 pc)
3 pc (50g)
10.5 mg
3 pc (50g)
Multivitamin (1 tab)
1 tab
9 mg
1 tab
Pelmeni (10 pc)
10 pc. (200g)
7.5 mg
10 pc. (200g)
Lentil soup (300ml)
300ml
7.5 mg
300ml
Chicken liver (100g)
100g
7 mg
100g
Oat cookies (2 pc, 40g)
2 pc (40g)
7 mg
2 pc (40g)
Beef liver (100g)
100g
7 mg
100g
Salmon sushi (8 pc)
8 pc (200g)
6 mg
8 pc (200g)
Ramen (400g)
400g
6 mg
400g
💡 Interesting Facts
- Heme iron (meat) is absorbed 3x better than non-heme (plants)
- Vitamin C boosts absorption 2–3x
- Tea and coffee reduce absorption by 50%
- Women under 50 need 18 mg (due to menstruation)
- Liver is the champion (7 mg/100g)
Other Nutrients
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