by aspen and chanel
why the body needs the nutrient?
iron is a needed mineral in our bodies in everyday life. iron is part of all our cells and i mean all of them. it carries oxygen from our lungs throughout our bodies. iron is part of the protein haemoglobin. having too little haemoglobin is called anaemia.
how much iron is needed daily?
infants and toddlers need more iron than adults because their growing so fast. boys and girls 4-8 need 10 milligrams per day. and 9-13 need 8 milligrams per day. woman need more iron because they lose blood during menstruation. that's why woman ages 19-80 need 18 milligrams of iron each day, while men only need 8 milligrams.
food sources with iron
Foods sources with the most iron is found in meat and seafood.Dietary sources of nonheme iron includes nuts,beans,vegetables and fortified grain product.In the u.s. about half of dietary comes from bread,cereal, and grain products.
How much iron is in these foods?
- 3 ounces of beef, chicken liver,clams,mollusks,mussels and oysters have 3.5 mg of iron
- 3 ounces of cooked beef, turkey, and canned sardines and canned oil have 2.1 mg
- 3 ounces of chicken, halibut,haddock,perch,salmon,tuna,ham,and veal have 0.7 mg
Am i getting enough iron
inadequate dietary iron results in iron deficiency anaemia,the most common nutritional deficiency in the world. symptoms include fatigue, reduced cognitive function, increased risk of infection and delayed development in infants. iron deficiency anaemia can also be the result of impaired iron absorption or iron loss due to blood loss from menstruation, injury and gastrointestinal bleeding. iron deficiency is more common among infants, toddlers, teenage, girls, woman of childbearing age and vegetarians.
whats a concern if i take to much iron?
if someone takes too much iron it could lead to hemochromatosis. hemochromatosis is a hereditary disorder in which iron salts are deposited in the tissues, leading to liver damage, diabetes mellitus, and bronze discolouration of the skin.
strategies to make sure your eating and getting enough iron
make sure you eat meats and proteins to get a good dose of iron. women should get about 18-10 milligrams of iron a day and men only need 8 milligrams. just make sure you eat 3 meals a day and stay fit.