What is Iron?
Iron is an important mineral for the body, It is needed to help our red blood cells deliver oxygen to the rest of the body. Plenty of vitamin C helps your body absorb a lot more iron. Women need to maintain their iron level much more than men. It is the only nutrient that women have a higher daily requirement than men. In the United States a (RDA) Recommended Daily Allowance of 10 milligrams of iron for men and 15 milligrams for women.
Main Functions
Transport and storage of oxygen.
Aid in energy production and cell diffusion.
Helps the immune and central nervous systems.
Having a low-level of iron can cause an individual to develop iron deficiency anemia, Along with that it can cause their blood to contain low levels of oxygen. Some common symptoms that can be detected to prevent iron deficiency are:
Fatigue
Weakness
Rapid heartbeat
Fainting
Susceptibility to infection, and
Swelling of the tongue
Healthy adults absorb about 15% of the iron in their diet. Your Iron absorption refers to the amount that you incorporate in your everyday diet. A healthy adult on a daily basis diet should be about 15% of iron. You should know the amount of iron your body store before you can figure out how much your intake should be. It works this way, if your body barely has any iron it will demand more from the food you are eating. If you keep your Iron level high, your body will demand less iron and you will always have extra Iron store. Make sure to control your Iron levels because too much can be a bad thing also, Your body will developed haemochromatosis. Most individuals do well base on their diet, but if you feel the need for iron supplements contact your doctor first. If too much iron is taken damage to the liver and heart can happen.
Your main source to getting iron is red meat, other sources include but not limited to some fish, beans, dried fruits, and spinach. For those of you who enjoy breakfast cereals, iron can be found in most of them.
Boost the Iron in your diet with these foods:
Red meat
Egg yolks
Dark, leafy greens (spinach, collards)
Dried fruit (prunes, raisins)
Iron-enriched cereals and grains (check the labels)
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