Iron
Iron is required by the blood to transport oxygen in the blood to the muscles. It also plays a role in releasing energy from cells, in red blood cell production, in the immune system and for proper metabolic functioning.
Iron deficiency and iron excess are major global problems. Understanding how much we need and where to get it is critical to a healthier you and a healthier everybody.
Where do I get Iron from?
Iron is found in high quantities in a variety of foods as the table to the right indicates.
It is worth bearing in mind the total quantites of some of the foods listed here that someone is likely to eat. For instance, a 300g beef steak will contain all the iron a man will need in a day. This would be a common and normal occurrence.
Despite almonds having higher iron levels per gram, a male would need to consume more than 220 grams of almonds to get their required intake of iron. Apart from anything else, that quantity of almonds would also contain more than 1100 calories (compared to maybe 400 for the steak if it is lean).
Many commercial cereals and breads are now fortified with iron. Check your favourite brand to see if yours is and if so, factor it into your intake.
How much Iron do I need?
The Australian Government Department of Health and Ageing recommends:
Healthy adult men intake 8mg per day.
Healthy adult women intake 18mg per day.
After menopause, female intake can be reduced to 8mg per day.
Click here for the full report.
Iron becomes toxic at high levels. It is not recommended that adults consume more than 45mg per day. It will be toxic in children at lower dosages.
People who aren't taking in enough iron will develop anemia and experience symptoms of fatigue.
Accordingly, many people choose to ensure that they receive adequate supplies of iron by taking appropriate supplements. This is especially so for vegetarians and vegans.
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