A study has shown that 30% of the population is suffering from iron deficiency. The amount of iron in the human body is about 4-5 g, while the daily loss is about 1 mg. This occurs through flaking skin and membranes. In women, the daily loss can reach 2 mg during their period pre-menopause.
Recommended Daily Values of Iron
- women up to 18 years of age - 15 mg per day
- women 18 - 50 years of age - 18 mg per day
- women over 50 - 8 mg per day
- men up to 18 years of age - 11 mg per day
- men 18 - 50 years of age - 15 mg per day
- men over 50 - 8 mg per day
Iron plays an active role in protein structures, as well as in the composition of various enzymes. This micronutrient is exceptionally important for the growth process. It is an active combatant of stress, depression and fatigue.
The iron found in food products is divided into 2 types:
- heme iron - foods rich in heme are: red and bird meat, fish. Heme iron is quickly absorbed by the body;
- non-heme iron - foods rich in non-heme iron are: eggs, rice, bread, vegetables and others. The intake of non-heme iron happens faster with foods rich in vitamin C.
Iron Deficiency
Women of childbearing age are the ones that suffer most frequently from iron deficiency.
Iron deficiency can lead to:
- weakened immune system;
- difficulty concentrating and ability to work;
- development of anemia;
- brittle nails;
- apathy toward others;
- muscle pain and difficulty exercising;
- abnormally pale skin;
- bowel movement difficulties, such as constipation;
- change in urine color;
Iron Overdose
If your daily intake of iron exceeds 100 mg, it means you've overdosed. This may lead to weight loss, changes in cardiovascular system function and fatigue.
Foods Rich in Iron
- pork meat and red meat in general;
- liver and kidneys;
- eggs and bird meat;
- oysters and brown seaweed;
- green vegetables - spinach, nettle;
- nuts and fruits;
