Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

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Daily Iron Needs

Daily Iron Needs

Question: "How do I make sure I'm getting the most iron from foods?"—Sherry E., via e-mail

Answer: If you're healthy, your body's need for iron will be the main influence in how well it's absorbed. But you can stack the nutritional deck if you're worried you're not getting enough, which is about 18mg a day for adult women. Iron from meats, poultry, and fish are absorbed better than iron from plants or iron-enriched and -fortified foods (like breakfast cereals). Consume a well-rounded diet with a good source of vitamin C—like citrus segments or broccoli—at each meal to up the iron ante.

See More: The Nutrients Women Need Most


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Cooking with Quinoa: 25 Recipes

High in protein and fiber, quinoa [KEEN-wah] is not only versatile, it also tastes wonderful and has a nice crunch. Find 24 delicious recipes for cooking with this ancient whole grain.

Quinoa with Roasted Garlic, Tomatoes, and Spinach Recipe