Test Your Iron Smarts

Iron is essential for oxygen to be transported by the blood throughout the body, for oxygen to be used by cells, for synthesis of some hormones and connective tissue, and for production of energy. A deficiency can lead to anemia, fatigue, depression, learning problems, and poor immunity. Do you know where to get it, and how much you need? Find out by taking our quiz.
Author:
Publish date:
Iron is essential for oxygen to be transported by the blood throughout the body, for oxygen to be used by cells, for synthesis of some hormones and connective tissue, and for production of energy.

1. Which of these contains the most iron in a 3.5 oz serving?

a) Beef

b) Pork

c) Chicken

d) Bison

e) Salmon

2. Which of these groups needs the most iron?

a) Teenage girls

b) Teenage boys

c) Women up to age 50

d) Women after age 50

e) Men

3. Women need the most iron when they are:

a) Pregnant

b) Breast feeding

4. Multivitamins for women always contain iron.

a) True

b) False

5. Food contains how many different types of iron?

a) 1

b) 2

c) 3

6. Which of these diets is most likely to be deficient in iron?

a) Paleo

b) Gluten-free

c) Dairy-free

d) Low-carb

e) Vegan

7. Chocolate can be a good source of iron.

a) True

b) False

8. Which of these foods contains the most iron?

a) 1 large hard-boiled egg

b) ½ cup of broccoli

c) ½ cup of spinach

d) ½ cup of chickpeas

e) ½ cup of kidney beans

Did you know?
In the 1920s, iron was one of the ingredients in multivitamin and mineral supplements promoted for "pep."

Quiz Answers

1. d) Bison. Here's the iron content of a 3.5 oz serving in milligrams, highest first: bison 3.42, beef 2.72-2.99, chicken 1.21, pork 1.0, salmon 0.5.

2. c) Women ages 19-50 who are not pregnant or breast feeding need 18 mg daily. These are daily requirements for others: 8 mg for all men and women after age 50, 15 mg for teenage girls, and 11 mg for teenage boys.

3. a) Women who are pregnant need 27 mg daily, and those who are breast feeding need 10 mg daily between the ages of 14 and 18, and 9 mg after age 18.

4. b) Multivitamins formulated for women of child-bearing age do contain iron, but those for postmenopausal women typically do not, as women's iron requirements decrease after menopause.

5. b) Food contains two different types of iron: heme and nonheme. The type of iron depends upon the food source. Heme iron is more easily absorbed.

6. e) Assuming the other diets don't exclude meat and seafood, a vegan diet is most likely to fall short on iron, because the iron in plant foods is typically nonheme iron, which is not absorbed as well as heme iron found in meat and seafood.

7. a) Dark chocolate with 45-69 percent cacao solids contains 7 mg of iron in a 3-oz serving.

8. c) The spinach contains 3 mg of iron. Kidney beans and chickpeas each contain 2 mg, and the broccoli and egg each contain 1 mg.

Related

plant-in-a-jar

Test Your GMO Knowledge

GMOs are a hotly debated topic, and concern about their safety has prompted many food manufacturers to use non-GMO ingredients. Some foods or ingredients are labelled as "non-GMO" or certified by the Non-GMO Project (nongmoproject.org). However, there are other ways to tell if a food is likely (or not) to contain GMOs. Do you know how? Take our quiz to find out.

milk

Healthy Bones

You know that calcium is good for bones but are you getting enough? Too much? Missing other essential bone nutrients? Take our quiz to find out.

12786

How High Is Your Gluten IQ?

Gluten-free foods are essential for anyone with celiac disease, but many people without the disease prefer to avoid or reduce gluten in their diets. With virtually any type of food available in a gluten-free version, gluten isn't difficult to avoid, but diets can get overly restrictive because of confusion about where gluten does-or doesn't-reside. Take our quiz to check your gluten IQ.

We can’t live without water. It’s essential for controlling body temperature, eliminating waste, flushing out toxins, protecting organs, lubricating tissues and joints, delivering oxygen and nutrients to cells, and making minerals and other nutrients absorbable. But are you getting enough?

Quiz: Why Am I Dehydrated?

We can’t live without water. It’s essential for controlling body temperature, eliminating waste, flushing out toxins, protecting organs, lubricating tissues and joints, delivering oxygen and nutrients to cells, and making minerals and other nutrients absorbable. But are you getting enough? Take our quiz to find out

Drinking tart cherry juice can relieve joint pain from different types of arthritis. Among healthy endurance athletes, it has reduced pain after a long race.

Quiz: Are Your Joints Healthy?

Joint problems become more common with age, but they aren’t inevitable. A diet that’s low in refined carbs and oils, but rich in anti-inflammatory fats and fresh veggies, helps to keep joints healthy. But there’s more to know. Wondering what? Take our quiz to find out.

chocolate

Chocolate, Unwrapped

Whether you savor artisanal varieties on special occasions or get your fix from the office vending machine, chocolate has universal appeal. But how well do you know this delicious concoction? Take our quiz to find out.

Regardless of where you live—in a hot, sunny climate or further north— it’s quite possible that you aren’t getting enough of the sunshine vitamin. It’s estimated that 80 percent of Americans are deficient in vitamin D.

Quiz: Vitamin D Essentials

Regardless of where you live-in a hot, sunny climate or further north-it's quite possible that you aren't getting enough of the sunshine vitamin. It's estimated that 80 percent of Americans are deficient in vitamin D. To test your knowledge of this essential nutrient, take our quiz.

calories-count

Calories Count

Counting calories fell out of favor years ago, but that doesn't mean they aren't important. Understanding where calories come from in your diet can help you make good food choices, maintain a healthy weight, and feel better all-around. How well do you know your calories?