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