Iron
Food sources : Dark leafy vegetables, apricots, sunflower, nuts, dark chocolate, tofu, molasses eggs, beef Liver.
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Carries oxygen to the blood. Make sure your growing girls are getting enough. Signs of deficiency include
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fatigue
Weakness
Pale skin
Chest pain, fast heartbeat or shortness of breath
Headache, dizziness or lightheadedness
Cold hands and feet
Inflammation or soreness of your tongue
Brittle nails
Unusual cravings for non-nutritive substances, such as ice, dirt or starch
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Iron is a mineral that is naturally present in many foods, added to some food products. It is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, another protein that provides oxygen, iron supports muscle metabolism and healthy connective tissue. Iron is also necessary for physical growth, neurological development, cellular functioning, and synthesis of some hormones.
. Boys Girls
Birth to 6 months 0.27 mg* 0.27 mg*
7–12 months 11 mg 11 mg
1–3 years 7 mg 7 mg
4–8 years 10 mg 10 mg
9–13 years 8 mg 8 mg
14–18 years 11 mg 15 mg
19–50 years 8 mg 18 mg

Pregnant women 27 mg
51+ years 8 mg 8 mg
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RDA’s provided by NIH consult with provider for individual recommendations.