ʻO ka hao he mineral e pono ai no ke kino o ke kanaka, kahi e komo ai i ke kūkulu ʻana i nā ʻāpana koko. Pono ko mākou kino i ka hao e hana i nā protein lawe oxygen he hemoglobin a me myoglobin. Ke manaʻo nei ka World Health Organization i ka nele o ka hao i kahi hemahema meaʻai nui ma ka honua holoʻokoʻa. ʻO nā haʻahaʻa haʻahaʻa haʻahaʻa no ka manawa lōʻihi hiki ke alakaʻi i nā kūlana e like me ka anemia. ʻO kekahi o kāna mau hōʻailona: nele i ka ikehu, pōkole o ka hanu, poʻo, huhū, ʻona, a me ke kaumaha. Ma kēia ʻatikala, e nānā mākou nā kumu maoli o ka hao a me kāna mau pono kūpono. Ma lalo o 6 mahina: 0,27 mg / lā 7 mahina-1 makahiki: 11 mg / lā 1-3 makahiki: 7 mg / lā 4-8 mau makahiki: 10 mg / lā 9-13 makahiki: 8 mg / lā 14- 18 makahiki: 11 mg/lā 19 a ʻoi aku: 8 mg/lā 9–13 makahiki: 8 mg/lā 14–18 makahiki: 15 mg/lā 19–50 makahiki: 18 mg/lā 51 makahiki a keu: 8 mg/ lā
- Tofu (1/2 kīʻaha): 6,6 mg
- Spirulina (1 tsp): 5 mg
- Piʻi paila (1/2 kīʻaha): 4,4 mg
- ʻO nā hua ʻukena (30 g): 4,2 mg
- Swan (120 g): 4 mg
- Molasses (1 punetune): 4 mg
- Tomato paʻi (120 g): 3,9 mg
- Piʻi keʻokeʻo (1/2 kīʻaha): 3,9 mg
- ʻO nā apricots maloʻo (1 aniani): 3,5 mg
- Spinach (1/2 kīʻaha): 3,2 mg
- Nā pīkī maloʻo (3 pcs): 3,1 mg
- Wai Plum (250 g): 3 mg
- Lentils (1/2 kīʻaha): 3 mg
- Piʻi (1 kīʻaha): 2,1 mg
1) E ʻai pū me nā meaʻai i loko o ka hao, e ʻai i nā huaʻai i loaʻa i ka huaora C. E hoʻāʻo e pale i nā meaʻai waiwai nui i ka calcium 2 mau minuke ma mua o ka ʻai ʻana i nā meaʻai waiwai hao.