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Iron Rich Salad Ingredients : It is obligatory for males beyond 19 years of age to consume 8 mg of iron on a daily basis and for females between 19 to 50 years to consume 18 mg of iron daily. Information: 1200x550 px Superfoods Salad Sandra S Easy Cooking Healthy Recipes - The same star ingredients from the dish above are transformed into a completely different dish with 29% iron (about 5 mg).