Iron and Iron Deficiency (cont.)
In this Article
- Iron and iron deficiency facts*
- What is iron and why do we need it?
- What is iron deficiency and why is it a concern?
- What causes iron deficiency?
- Who is most at risk for iron deficiency?
- What are the signs and symptoms of iron deficiency?
- How is iron deficiency diagnosed?
- How is iron deficiency treated?
- Can iron deficiency be prevented?
- Young children (aged 1-5 years)
- Adolescent girls and women of childbearing age
- Pregnant women
- How much iron do I need?
- What are dietary sources of iron?
- Dietary sources of Vitamin C
- Iron overload and hemochromatosis
- Find a local Doctor in your town
Dietary Sources of Vitamin C
|Food, Standard Amount||Vitamin C (mg)||Calories|
|Guava, raw, ½ cup||188||56|
|Red bell pepper, raw, ½ cup||142||20|
|Red bell pepper, cooked, ½ cup||116||19|
|Kiwi fruit, 1 medium||70||46|
|Orange, raw, 1 medium||70||46|
|Orange juice, ¾ cup||61 to 93||79 to 84|
|Green bell pepper, raw, ½ cup||60||15|
|Green bell pepper, cooked, ½ cup||51||19|
|Grapefruit juice, ¾ cup;||50 to 70||71 to 86|
|Vegetable juice cocktail, ¾ cup||50||34|
|Strawberries, raw, ½ cup||49||27|
|Brussels sprouts, cooked, ½ cup||48||28|
|Cantaloupe, ¼ medium||47||51|
|Papaya, raw, ¼ medium||47||30|
|Kohlrabi, cooked, ½ cup||45||24|
|Broccoli, raw, ½ cup||39||15|
|Edible pod peas, cooked, ½ cup||38||34|
|Broccoli, cooked, ½ cup||37||26|
|Sweet potato, canned, ½ cup||34||116|
|Tomato juice, ¾ cup||33||31|
|Cauliflower, cooked, ½ cup||28||37|
|Pineapple, raw, ½ cup||28||37|
|Kale, cooked, ½ cup||27||18|
|Mango, ½ cup||23||54|
Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)
Source: USDA/HHS Dietary Guidelines for Americans, 2005 Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.
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