Recommended
Daily Allowance for Iron
What is Iron?
An essential trace element, or mineral,
iron is present in the body as hemoglobin (the red oxygen-carrying blood
pigment), with the remainder stored in the liver, spleen, bone-marrow
and muscles (myoglobin). In these organs and in the blood plasma, iron
exists as a protein complex. Althought an average 150 pound adult has
about 4g of iron in his/her body, iron deficiency is the most prevalent
type of mineral deficiency in women.
Functions of Iron in Diet
Essential for the production of red blood
cells that carry oxygen around the body, myoglobin (oxygen reservoir in
muscles) and certain enzymes.
Iron: Recommended Daily Allowance (RDA)
US RDA: 10-18mg (30mg if pregnant)
EU RDA: 14mg
People Who Need More Iron in Diet
Certain groups have a higher risk of iron-deficiency,
as follows:
Women
Our iron stores are constantly being depleted. A typical adult may lose
about 1mg per day. Menstruation increases this iron-loss by about 0.8mg
per day, while breast-feeding uses up an extra 0.4mg per day. On average,
women lose almost twice as much iron as men, each month.
During Pregnancy
It is difficult for a pregnant woman to eat enough iron from food sources
alone, which may leave her vulnerable to anemia and exhaustion. Anemia
can make the mother less able to fight off infections and unable to handle
hemorrhaging during the birth. Pregnant women should eat iron-rich foods
AND take supplements in order to prevent an iron deficiency. Iron-rich
foods include leafy greens such as spinach and broccoli, strawberries,
meats, whole grains, prune juice, dried fruit, legumes, and blackstrap
molasses.
Official Guidelines on Iron Supplements
During Pregnancy
According to the U.S. government, iron requirements in pregnancy cannot
be met through diet alone and should be attained through supplements containing
iron.
Vegetarians
Although the iron in vegan plant food is less well absorbed than iron
from meat, recent surveys of vegans have shown that iron deficiency is
no more common among vegans than in the rest of the population.
Nutrition Resources About Iron
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