Women over 50 need only 8 milligrams. It’s easy to get 8 milligrams of iron daily by eating a healthy diet.
Red meat, seafood and poultry are the best food sources of iron. Your body absorbs iron more easily from meat than from other foods, MayoClinic.com reports. Other good sources include beans, spinach, raisins, apricots, eggs and iron-fortified breakfast cereals. Vitamin C boosts iron absorption, and MayoClinic.com recommends having a glass of citrus juice, such as orange juice, when you eat iron-containing foods. Vegetarian women over 50 may have a tough time meeting the daily requirement of iron. If you avoid meat, chicken and eggs, you may want to ask a registered dietician to help you plan a healthy meal plan that contains enough iron.