How Do I need iron?
Wondering "How much iron do I need?" Iron is a mineral required by the body; like vitamins, minerals help your body grow, develop and stay healthy.
Without iron, the body can not make enough hemoglobin, the part that carries oxygen in red blood cell. Although iron is widely available in foods, most people do not get enough in their diet. The World Health Organization considers iron deficiency the number one nutritional disorder in the world. Up to 80 percent of the world population may be iron deficient, while 30 percent may have iron deficiency anemia.
Having too little iron in your system can impair the functions of the body, but most of the physical signs and symptoms do not show unless iron deficiency anemia occurs. Signs and symptoms of iron deficiency anemia include feeling tired or weak, difficulty regulating body temperature, and decreased immune function. The most common causes of iron deficiency anemia include blood loss, pregnancy, inability to absorb iron, and the lack of iron in your diet.
While your body is very good at adapting to lower or higher levels of iron more or less absorbent, respectively, dietary recommendations are defined to meet the needs of the majority of the population . Here is the current recommended daily allowance (RDA) for iron consumption
- Males- 14-18 years: 11mg per day; 19+: 8 mg daily
- Females- 14-18 years: 15 mg per day; 19-50 years: 18 mg per day; 52 years and more: 8 mg daily
iron in foods exist as two types: heme and non-heme. Animal foods such as red meat, fish and poultry provide the heme iron. Non-heme iron is found in plant foods such as spinach, whole grains, beans and fortified cereals, but are not as easily absorbed by the body as heme iron. Vitamin C helps the absorption of non-heme iron.
Foods that contain both iron and vitamin C include strawberries, potatoes, watermelon, broccoli, asparagus, tomatoes and green vegetables dark leafy like kale and bok choy
Consider the following tips to improve your iron intake by combining sources of non-heme iron with vitamin C rich foods :.
- Foods that contain both iron and vitamin C include strawberries, potatoes, watermelon, broccoli, asparagus, tomatoes and green vegetables to dark green leaves like kale and bok choy.
- Eat a bowl of chili. You will have your iron from beans and vitamin C. Tomatoes and peppers.
- Make a spinach salad with oranges and papayas. Spinach is rich in iron; while oranges and papayas are excellent sources of vitamin C.
- Top your cereal with strawberries. You get iron from cereal and vitamin C from strawberries and a cup of orange juice.
- Try a healthy spin on your traditional jumped. Substitute quinoa for rice for a great source of iron and add broccoli, asparagus, bok choy and other vegetables full of vitamin C.
It may be useful to consult a nutritionist about your specific dietary needs related to iron. Ask your doctor or health care professional if and when you should be screened for iron deficiency, especially if you experience signs or symptoms of iron deficiency anemia
Sources :. American Dietetic Association, the Mayo Clinic, Centers for Disease Control and Prevention, and Washington and Shady GroveAdventistHospitals. For more information, consult your doctor.
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