Iron intake benefits and it's best natural sources of iron .
Iron is an essential mineral that plays a vital role in many bodily functions, including the production of red blood cells, which transport oxygen throughout the body. Iron is found in many foods, including meat, poultry, seafood, beans, and fortified cereals.
In this blog, we will discuss the recommended daily intake of iron, dietary sources of iron, and factors that can affect iron absorptions
Recommended Daily Intake of Iron
The recommended daily intake of iron varies depending on age and sex. According to the National Institutes of Health (NIH), the recommended daily intake of iron is as follows:
Infants 0-6 months: 0.27 mg/day
Infants 7-12 months: 11 mg/day you
Children 1-3 years: 7 mg/day
Children 4-8 years: 10 mg/day
Children 9-13 years: 8 mg/day
Teenage boys 14-18 years: 11 mg/day
Teenage girls 14-18 years: 15 mg/day
Adult men: 8 mg/day
Adult women 19-50 years: 18 mg/day
Adult women over 50 years: 8 mg/day
Pregnant women: 27 mg/day
Breastfeeding women: 9-10 mg/day.
Health benefits of iron intake include:
Preventing anemia: Iron deficiency can lead to anemia, a condition in which the body does not have enough red blood cells to carry oxygen to the body's tissues. Adequate iron intake can help prevent anemia and its associated symptoms, such as fatigue, weakness, and shortness of breath.
Boosting immune system: Iron plays a crucial role in the functioning of the immune system. It helps the body fight off infections by supporting the growth and activity of immune cells.
Improving cognitive function: Iron is necessary for the proper functioning of the brain, and low iron levels have been associated with impaired cognitive function, including memory and concentration.
Supporting pregnancy: Iron is essential for the growth and development of the fetus during pregnancy. Adequate iron intake can help prevent low birth weight, premature delivery, and other complications during pregnancy.
Preventing restless leg syndrome: Iron deficiency has been linked to restless leg syndrome, a condition characterized by an uncomfortable sensation in the legs that is relieved by movement. Adequate iron intake can help prevent restless leg syndrome and improve sleep quality.
Best sources of iron from natural food
Here are some of the best sources of iron naturally.
Red Meat
Red meat, such as beef, pork, and lamb, is an excellent source of heme iron, which is the most easily absorbed form of iron. A 3-ounce serving of beef contains about 3-4 milligrams of iron, which is about 17-22% of the daily recommended intake for adults.
Poultry
Poultry, such as chicken and turkey, is also a good source of heme iron. A 3-ounce serving of chicken contains about 1-2 milligrams of iron, which is about 6-11% of the daily recommended intake for adults.
Seafood
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Seafood is another excellent source of heme iron. Shellfish, such as clams, oysters, and mussels, are particularly high in iron, with a 3-ounce serving providing around 18-28 milligrams of iron, which is more than the daily recommended intake for adults.
Beans and Legumes
Beans and legumes, such as lentils, chickpeas, and kidney beans, are a good source of non-heme iron, which is not as easily absorbed as heme iron. However, they are also high in fiber, which can help improve digestion and keep you feeling full. A half-cup serving of cooked lentils contains around 3-4 milligrams of iron, which is about 17-22% of the daily recommended intake for adults.
Dark Leafy Greens
Dark leafy greens, such as spinach, kale, and collard greens, are also a good source of non-heme iron. A one-cup serving of cooked spinach contains about 6-7 milligrams of iron, which is about 33-39% of the daily recommended intake for adults.
Fortified Cereals
Many breakfast cereals are fortified with iron, making them a convenient source of this essential mineral. Look for cereals that contain at least 18 milligrams of iron per serving. Some fortified cereals can provide up to 100% of the daily recommended intake for adults.
In conclusion, iron is an essential mineral that plays a critical role in the body. While there are many food sources of iron, including fruits and vegetables, the best sources are red meat, poultry, seafood, beans and legumes, dark leafy greens, and fortified cereals. By including these foods in your diet, you can help ensure that you are getting enough iron to support your overall health and well-being.