ron is needed to produce haemoglobin and myoglobin, two protein that carry oxygen. When you do not get enough iron, you are at risk of developing iron-deficient anemia. This is a condition where red blood cells do not carry enough oxygen around the body. Symptoms include:
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Fatigue
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Weakness
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Problems with memory and thinking
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Feeling cold
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Red, inflamed tongue
Homemade roasted chicken thighs in cast iron pan for dinner, top view
Women need more iron than men due to blood loss from menstruation, and for the developing fetus during pregnancy.
Vegetarians can increase the amount of non-heme iron absorbed in their food by adding a food rich in vitamin C to a meal. E.g. having black beans with green capsicum.
How much iron do you need a day?
Pre-menopausal adult women need 18mg per day. Women over 50 only need about 8mg per day. Eating a diet rich in iron-containing foods is the easiest way to prevent against iron-deficient anemia. This includes: meat, poultry, legumes, oysters, tuna, port, nuts, dark green vegetables.
IRON SOURCES:
Heme (from haemoglobin)
Non-heme (from plants)
What about a supplement?
Most people get enough iron from foods and should not take supplements unless prescribed by their doctor. Pregnant women and women with heavy periods may need supplemental iron.
Reccomended RDI’s
Females:
1 to 3 years: 7 milligrams per day
4 to 8 years: 10 milligrams per day
9 to 13 years: 8 milligrams per day
14 to 18 years: 15 milligrams per day
How much iron do you need a day?
Pre-menopausal adult women need 18mg per day. Women over 50 only need about 8mg per day. Eating a diet rich in iron-containing foods is the easiest way to prevent against iron-deficient anemia. This includes: meat, poultry, legumes, oysters, tuna, port, nuts, dark green vegetables.
IRON SOURCES:
Heme (from haemoglobin)
Non-heme (from plants)
What about a supplement?
Most people get enough iron from foods and should not take supplements unless prescribed by their doctor. Pregnant women and women with heavy periods may need supplemental iron.
Reccomended RDI’s
Females:
1 to 3 years: 7 milligrams per day
4 to 8 years: 10 milligrams per day
9 to 13 years: 8 milligrams per day
14 to 18 years: 15 milligrams per day
19 to 50 years: 18 milligrams per day
51+ years: 8 milligrams per day
Women who are pregnant: 27 milligrams per day
Women who are breastfeeding: 9 milligrams per day
RDI’s are based on the average healthy person. If you have medical issues, speak with your doctor about your iron requirements.
Women who are pregnant: 27 milligrams per day
Women who are breastfeeding: 9 milligrams per day
RDI’s are based on the average healthy person. If you have medical issues, speak with your doctor about your iron requirements.
