INPUT ARTICLE: Article: The daily value of iron you need depends on several factors, including age and sex. Too much iron can be toxic, so it’s still important to follow the necessary daily values when switching to an iron-rich diet.  Males and females between 9–13 years old: 8 mg Males 14–18: 11 mg Females 14–18: 15 mg Males 19–50: 8 mg Females 19–50: 18 mg Males and females 51+: 8 mg Pregnant females 14-50: 27 mg Meat is a great source of heme iron, which is iron derived from hemoglobin that is found in animal-based foods. Though non-heme (plant-based) iron is more common in most diets, our bodies more easily absorb iron from heme sources. Beef and poultry can both be great sources of heme iron.  A six-ounce sirloin steak will contain about 3.2 mg of iron.  Beef or chicken liver or giblets are also great sources with anywhere from 5–9 mg in a three-ounce serving. When it comes to poultry, duck is your best source of iron with 2.3 mg in a three-ounce serving, and turkey is a close second with roughly 2.1 mg in a three-ounce serving.  This is one reason why vegetarians and vegans tend to suffer low iron levels: they do not consume meat and thus often have low iron levels. If you are a vegetarian or vegan, it is essential that you compensate by eating iron-rich vegetables. Certain seafood options are also very rich in heme iron. These options also have the added bonus of being high in protein and low in fat. Seafood is a great source of protein for vegetarians who are open to eating fish.  Clams and oysters are some of the most iron-rich foods you will find at approximately 23 mg and 10 mg, respectively, in a three-ounce serving. Three ounces of mollusks or mussels each contain approximately 3.5 mg of iron.  A three-ounce serving of sardines canned in oil contains around 2.1 mg of iron, and tuna, mackerel, and haddock are also good sources of iron at about 0.7 mg of iron per serving. Though non-heme iron isn’t as readily absorbed by your body, you can still get plenty of iron from plant-based sources, and beans are a great one. One cup of cooked beans will average around 3.5 mg of iron.  White beans are some of the highest sources of iron at 3.9 mg in 1/2 cup. Some other great beans options for iron offer around 2.1 mg in just 1/2 cup. These options include kidney beans, garbanzo beans (chickpeas), and lima beans. Vegetarians and vegans can still pump up the iron in their diets because tofu is also a great source for non-heme iron. Just 1/2 cup of tofu can contain as much as 3.5 mg of iron. Cooked soybeans (such as edamame) can contain even more with up to 4.4 mg with 1/2 cup. They contain high levels of iron. Spinach, kale, and collards are some of the best options for non-heme iron. Spinach, for instance, offers around 3.2 mg of iron in 1/2 cup. Leafy greens also offer a great variety of ways to prepare them from salads to adding them to smoothies. Sprouted seeds and pulses are even better for you. For instance, one ounce of pumpkin, sesame, or squash seeds can contain as much as 4.2 mg of non-heme iron. If you prefer sunflower seeds, they aren’t as iron-rich, but you’ll still receive 0.7 mg of iron per ounce. Many breakfast cereals and other bran and oat products are fortified with iron, making them other great options for adding iron to a deficient diet. Check the labels on the specific product to see how much iron per serving it includes. Iron supplements are also available to help round out an iron-rich diet. However, always consult a doctor before adding an iron supplement to ensure you don’t end up absorbing too much iron in your daily regimen since your daily value is the combination of the supplement and the iron contained in the foods you eat. Some vitamins and minerals will not be absorbed correctly without their partners. For example, iron is absorbed more efficiently alongside vitamin C, and iron absorption is slowed by calcium consumption. Vegans need to take vitamin B12, which is needed for iron absorption. A vegan diet does not provide an adequate amount of B12. Iron supplements can cause gastric upset. Take iron supplements with food or at night prior to going to sleep. Tea and coffee contain polyphenols that block iron absorption. Other iron-blocking foods include calcium-rich ones such as dairy products. You don’t have to avoid these options altogether, but do not have them at the same time as iron-rich foods. ). The vitamin C contained in these options helps aids the absorption of iron. This is especially important for those relying primarily on non-heme sources of iron since the vitamin C makes it easier for the body to absorb.

SUMMARY: Research how much iron you need. Add iron-rich meats to your diet. Eat more seafood. Add more beans to your diet. Add some tofu or soybeans to your diet. Eat plenty of dark, leafy greens. Eat high-energy foods such as pulses and seeds. Look for fortified options. Take iron supplements. Consider vitamin supplements. Avoid food and drink options that block iron absorption. Eat oranges or drink orange juice while taking iron tablets (ferrous sulfate, ferrous gluconate, etc.

INPUT ARTICLE: Article: This is the level you’ll hang the curtain brackets at. The higher you hang the brackets, the larger your window will appear. Avoid hanging the brackets more than 8 inches (20 cm) above your window or your swag may look too high.  Make the marks with a pencil so they’re easy to erase. Don't hang the brackets less than 4 inches (10 cm) above the window or it may look too crowded. You want 1 bracket on either side of the window frame. Hold them so the screw holes are level with the marks you made earlier. Make sure the distance between the brackets isn’t greater than the length of the curtain rod or else the rod won’t fit. Use a tape measure to measure the length of the rod and then measure the distance between the brackets. If the distance between the brackets is greater, move them closer in toward the frame. Place the level between the bracket marks so the top edge is lined up with the each of the marks. Then, check the gauge in the center of the level — if the air bubble is outside of the marked lines, the bracket marks aren't level. If that's the case, redraw the bracket marks so they're level with each other. A pilot hole is a pre-drilled hole that makes it easier for screws to go into a surface. To drill the pilot holes, use a drill bit that’s slightly smaller than the screws that came with the brackets. Drill into the screw hole marks you made on both sides of the window. Hold the brackets on the wall so the screw holes are lined up with the pilot holes you drilled. Then, drill the screws that came with the brackets through the holes until the brackets are secure.

SUMMARY:
Mark 4–8 inches (10–20 cm) above your window on either side. Hold the brackets on the wall above the frame and mark the screw holes. Use a long level to make sure the bracket marks are lined up. Drill pilot holes through the screw hole marks you made. Screw the brackets into the wall.