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Nutrition Corner

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    Iron

 

  

 

What is Iron?

Iron is a mineral in the body used to transport oxygen through blood in the bloodstream to different areas of the body. This allows the cells in our body to survive and perform as they should. We breathe in oxygen, and this oxygen is delivered to our organs to thrive. Iron helps transport this vital oxygen. 

 

Iron Deficiency

Most commonly, iron deficiency is known as anemia. Anemia is when the iron levels in the body become too low and red blood cells can’t deliver oxygen to all parts of the body. Iron is especially needed for proper child growth and mental development.

Signs of Iron Deficiency Anemia:The Link Between Cancer and Low-Iron Anemia

- Fatigue

- Weakness

- Body temperature fluctuates

- Pale skin and fingernails

- Dizziness

- Headache

 

 

   Recommended Daily Amount

Gender/Age

Iron RDA

1-3 yrs

7 mg

4-8 yrs

10 mg

9-13 yrs

8 mg

Males 14-18 yrs

11 mg

Females 14-18 yrs

15 mg

Males 19+ yrs

8 mg

Females 19-50 yrs

18 mg

Females 51+ yrs

8 mg

 

 

 

 

 

 

 

 

  

  

Two Types of Iron: Heme and Non-Heme

Animal products provide both heme and non-heme to the body. Examples of this are meat, poultry, and seafood. It is proven that animal products are more easily absorbed by the body. Plant foods provide non-heme source of iron. Common examples of this are spinach, beans, grains, and fortified cereals. It is recommended that you consume both for proper iron levels. If you are vegetarian or vegan, talk with your doctor to see what alternative supplement would be best for you.  

 

 

Check back next week for a new nutrition topic!

 

 


Sources:
http://ayurvedahealthblog.blogspot.com/2010/10/why-good-iron-level-in-blood-is.html
https://www.verywellhealth.com/iron-supplements-benefits-4178814
https://www.womensrunning.com/health/food/add-iron-diet-eating-meat/
https://www.cdc.gov/nutrition/infantandtoddlernutrition/vitamins-minerals/iron.html
https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron