Iron ndi mchere wofunikira m'thupi la munthu, womwe umakhudzidwa ndi mapangidwe a maselo a magazi. Thupi lathu limafunikira ayironi kuti lipange mapuloteni onyamula okosijeni kukhala hemoglobin ndi myoglobin. Bungwe la World Health Organization likuwona kusowa kwachitsulo kukhala vuto lalikulu lazakudya padziko lonse lapansi. Kuchepa kwachitsulo kwa nthawi yayitali kungayambitse zinthu monga kuchepa kwa magazi m'thupi. Zina mwa zizindikiro zake ndi izi: kusowa mphamvu, kupuma movutikira, mutu, kukwiya, chizungulire, ndi kuwonda. M’nkhaniyi tiona magwero achilengedwe achitsulo ndi zofunikira zake. Pasanathe miyezi 6: 0,27 mg/tsiku 7 miyezi-1 chaka: 11 mg/tsiku 1-3 zaka 7 mg/tsiku 4-8 zaka 10 mg/tsiku 9-13 zaka 8 mg/tsiku 14- Zaka 18: 11 mg/tsiku 19 ndi kupitirira: 8 mg/tsiku 9-13 zaka: 8 mg/tsiku 14-18 zaka: 15 mg/tsiku 19-50 zaka: 18 mg/tsiku zaka 51 ndi kupitirira: 8 mg/ tsiku
- Tofu (1/2 chikho): 6,6 mg
- Spirulina (1 tsp): 5 mg
- Nyemba zophika (1/2 chikho): 4,4 mg
- Mbewu za dzungu (30 g): 4,2 mg
- Mbawala (120 g): 4 mg
- Molasses (supuni 1): 4 mg
- Phala la phwetekere (120 g): 3,9 mg
- Nyemba zoyera (1/2 chikho): 3,9 mg
- Ma apricots owuma (1 galasi): 3,5 mg
- Sipinachi (1/2 chikho): 3,2 mg
- Mapichesi wouma (3 ma PC): 3,1 mg
- Madzi a plums (250 g): 3 mg
- mphodza (1/2 chikho): 3 mg
- Nandolo (1 chikho): 2,1 mg
1) Pamodzi ndi zakudya zokhala ndi chitsulo, idyani zipatso zokhala ndi vitamini C 2) Khofi ndi tiyi zimakhala ndi zigawo zikuluzikulu - polyphenols zomwe zimaphimba chitsulo, zomwe zimapangitsa kuti zikhale zovuta kuyamwa 3) Calcium imalepheretsanso kuyamwa kwachitsulo. Yesetsani kupewa zakudya zokhala ndi calcium kwa mphindi 30 musanadye zakudya zokhala ndi iron.