Iron shine ma'adinai da ake bukata ga jikin mutum, wanda ke da hannu wajen samar da kwayoyin jini. Jikinmu yana buƙatar ƙarfe don yin sunadaran haemoglobin da myoglobin masu ɗauke da iskar oxygen. Hukumar lafiya ta duniya ta dauki karancin sinadarin iron a matsayin babbar karancin abinci mai gina jiki a duniya. Ƙananan matakan ƙarfe na tsawon lokaci na iya haifar da yanayi kamar anemia. Wasu daga cikin alamominta sun hada da: rashin kuzari, gazawar numfashi, ciwon kai, bacin rai, juwa, da rage kiba. A cikin wannan labarin, za mu duba tushen asali na baƙin ƙarfe da ka'idojin da ake bukata. Kasa da watanni 6: 0,27 mg / rana 7 watanni-1 shekara: 11 mg / rana 1-3 shekaru: 7 mg / rana 4-8 shekaru: 10 mg / rana 9-13 shekaru: 8 mg / rana 14- Shekaru 18: 11 mg / rana 19 da mazan: 8 mg / rana 9-13 shekaru: 8 mg / rana 14-18 shekaru: 15 mg / rana 19-50 shekaru: 18 mg / rana 51 shekaru da kuma girma: 8 mg / rana
- Tofu (1/2 kofin): 6,6 MG
- Spirulina (1 tsp): 5 MG
- Boiled wake (1/2 kofin): 4,4 MG
- Kabewa tsaba (30 g): 4,2 MG
- Swan (120 g): 4 MG
- Molasses (1 tablespoon): 4 MG
- Tumatir manna (120 g): 3,9 MG
- Farin wake (1/2 kofin): 3,9 MG
- Busassun apricots (gilashin 1): 3,5 MG
- Alayyafo (1/2 kofin): 3,2 MG
- Busassun peach (pcs 3): 3,1 MG
- Plum ruwan 'ya'yan itace (250 g): 3 MG
- Lentils (1/2 kofin): 3 MG
- Peas (1 kofin): 2,1 MG
1) Tare da abinci mai dauke da iron, a rika cin ’ya’yan itatuwa masu dauke da sinadarin bitamin C 2) Kofi da shayi na dauke da sinadaran – polyphenols wadanda ke lullube iron, suna sa ya yi wuyar sha 3) Calcium kuma yana hana shigar iron. Yi ƙoƙarin guje wa abinci mai arzikin calcium minti 30 kafin cin abinci mai arzikin ƙarfe.