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According to the National Institute of Health (NIH), here are the RDAs for iron based on your age and sex: Adult Men (19 - 50 years): 8mg Adult Women (19 - 50 years): 18mg Pregnant Women: 27mg Lactating Women: 9mg - 10mg At younger ages of 4 to 8 years and 9 to 13 years, both men and women need 10mg and 8mg of iron, respectively

doi: 10.1016/j.postharvbio.2020.111277

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