There is a third way of getting iron into your diet, its called additive iron. This is when you eat foods that have been enriched or fortified with iron. A good example of this is breakfast cereals, breads or pastas. Healthy adult males only need 10 milligrams per day. A healthy adult female needs 15 milligrams per day.
Women require more iron because of their monthly menses.
Women over the age of 50 need only 10 milligrams per day. Children 1 to 10 years of age need 10 milligrams per day. Iron deficiency anemia is the most common nutrient deficiency worldwide. Remember that with iron, the little things in your diet add up. Eat a food that is rich in Vitamin C with your meal.