Iron is one of the most paramount components of the human body. For proper growth and development, our body requires iron. A human body utilizes iron to make hemoglobin, an essential protein found in the red blood cells that transfer a sufficient amount of oxygen from the lungs to all body parts. Iron is also used to make myoglobin, an important protein that produces oxygen and transmits it to muscles. Moreover, Iron is also needed to make vital hormones in the body. The human body needs iron to carry out some crucial physiological processes and functions. For example, iron is required for DNA synthesis and electron transportation in the body.
The amount of iron a human body needs each day based on the humans’ age, sex, and diet. Vegetarian people who do not consume meat, poultry, or seafood require to consume more iron-rich foods than non-vegetarians. The recommended amount of iron according to the life stage of humans is different. A baby who is six months old needs 0.27 mg of iron. Infants who are seven months to 12 months old need 11 mg of iron. Children who are 1 to 3 years old require 7 mg of iron. Children aged 4 to 8 years need 10 mg of iron. Children aged 9 to 13 years need 8 mg of iron. Teen boys who are 14 to 18 years old need 11 mg of iron, whereas teen girls of the same age need 15 mg of iron. Adult men of 19 to 50 years old need 8 mg, while adult women need 18 mg of iron. 27 mg of iron is required for a pregnant woman. Women need a higher amount of iron every day due to blood loss every month for their menstruation cycles.
Food that provides iron are:
Iron is found in many foods. Some of the foods in which iron is available are:
- Turkey
- Beans, lentils, chickpeas, and soybeans
- Red meat
- Chicken
- Mollusks (oysters, clams, scallops)
- Egg yolks
- Tofu
- Artichokes
- Spinach, collards)
- Iron-enriched cereals and grains
- Nuts
- Squash and Pumpkin seeds
- Dark Chocolate
When To Devour Iron Supplements
When the body doesn’t get a sufficient amount of iron then iron deficiency occurs. The number of red blood cells, as well as hemoglobin count, becomes lesser. As a result, the blood transfers an inappropriate amount of oxygen from the lungs all over the body. According to the World health organization survey, about 80% of the individuals in the world may be suffering from iron deficiency. Furthermore, iron deficiency is the root cause of anemia. Some symptoms of anemia include lack of energy in the body, tiredness, weakness, and problems in mental concentration and memory. People who have anemia are not able to fight the body’s germs and infections. Infants and children with anemia may develop difficulties in learning. If you want to overcome iron deficiency, you can consume iron supplements. Iron supplements come in various forms like capsules, liquids, gummies, etcetera. The benefits of iron capsules are immense and they are available in different flavors and are very affordable.
Iron Overdose
One should take iron supplements with the consultation of your doctor. Doctors can recommend the right amount of iron supplement doses based on the current health status and iron levels. However, overdosage of iron supplements is unhealthy and dangerous for the body. Excess iron in the body can cause severe disorders like liver cancer, cirrhosis, diabetes, and arrhythmia. The only method to shed excess iron from the body is by donating blood.
In Final Words,
Iron is one of the most needed nutrients for the human body. A sufficient amount of iron is vital for the development of the human body in a proper way. Fruits, dairy products, lean protein, and vegetables will help the body to get an adequate amount of each iron. Along with nutritional food, iron supplements are also needed for the physical and mental health of the body.
Author Bio: Paul M White I am a Registered Dietitian with a Masters Degree in Clinical Nutrition. I love to write on nutritions, supplements, pregnancy, fitness, and a healthy lifestyle.
Leave a Reply