I-ayoni iyimaminerali edingekayo emzimbeni womuntu, ehilelekile ekwakhiweni kwamangqamuzana egazi. Umzimba wethu udinga okusansimbi ukuze wenze amaprotheni athwala umoya-mpilo i-hemoglobin ne-myoglobin. I-World Health Organization ibheka ukushoda kwe-iron njengento enkulu yokuntuleka kokudla okunomsoco emhlabeni wonke. Amazinga e-iron aphansi isikhathi eside angaholela ezimweni ezifana ne-anemia. Ezinye zezimpawu zakhe yilezi: ukuntula amandla, ukuphelelwa umoya, ikhanda elibuhlungu, ukucasuka, isiyezi nokuncipha komzimba. Kulesi sihloko, sizobheka imithombo yemvelo yensimbi kanye nezinkambiso zayo ezidingekayo. Ngaphansi kwezinyanga eziyisi-6: 0,27 mg/ngosuku izinyanga eziyi-7 unyaka owodwa: 1 mg/ngosuku 11-1 iminyaka: 3 mg/ngosuku 7-4 iminyaka: 8 mg/ngosuku 10-9 iminyaka: 13 mg/ngosuku 8- Iminyaka engu-14: 18 mg/ngosuku 11 nangaphezulu: 19 mg/ngosuku 8-9 iminyaka: 13 mg/ngosuku 8-14 iminyaka: 18 mg/ngosuku 15-19 iminyaka: 50 mg/ngosuku iminyaka engu-18 nangaphezulu: 51 mg/ usuku
- I-Tofu (1/2 indebe): 6,6 mg
- I-Spirulina (i-tsp engu-1): 5 mg
- Ubhontshisi obilisiwe (1/2 indebe): 4,4 mg
- Imbewu yethanga (30 g): 4,2 mg
- Idada (120 g): 4 mg
- I-Molasses (isipuni esingu-1): 4 mg
- Utamatisi unama (120 g): 3,9 mg
- Ubhontshisi omhlophe (1/2 indebe): 3,9 mg
- Amabhilikosi omisiwe (1 ingilazi): 3,5 mg
- Isipinashi (1/2 indebe): 3,2 mg
- Amapentshisi omisiwe (3 ama-pcs): 3,1 mg
- Ijusi yeplamu (250 g): 3 mg
- I-Lentils (1/2 indebe): 3 mg
- Uphizi (1 inkomishi): 2,1 mg
1) Kanye nokudla okune-iron, idla izithelo ezinovithamini C 2) Ikhofi netiye kuqukethe izingxenye - ama-polyphenols afaka insimbi, okwenza kube nzima ukumunca 3) I-calcium iphinde ivimbele ukumuncwa kwensimbi. Zama ukugwema ukudla okunothe nge-calcium imizuzu engu-30 ngaphambi kokudla ukudla okune-iron.