SCS - Quercetin and Iron Absorption

For adequate iron absorption, you can eat more lean red meats, poultry meats, dark green leafy vegetables, beets, beans, iron fortified foods (common in bread and cereals), beans, shellfish and other seafood (salmon, haddock, tuna), sweet potatoes, broccoli, and nuts (almond, cashew, pistachio for example). 

Incorporating foods like this within meals will give them an abundance of iron consumption and absorption! 

Women ages 19-50 are recommended to consume around 18 or 19 milligrams daily, 27 milligrams a day for pregnant women, and 9-10 milligrams a day for those lactating. 

Men ages 19-50 are recommended to consume 8 or 9 milligrams daily.