What is Iron?
Iron, one of the most abundant metals on earth and the most widely used metal in metal production, is also of significant nutritional value.
What are the health benefits of Iron?
Iron, as a component of the red substance known as hemoglobin, is an essential part of the transportation of oxygen to the cells in the body. It is also crucial to the body’s regulation of cell growth and differentiation. A deficiency of iron—which can be caused by excessive blood loss, a low intake of iron, or inadequate absorption of iron—may lead to anemia. Symptoms of this condition include a sense of weakness, diminished work performance, and decreased immune function.
What foods are good sources of Iron?
Iron-rich foods include chicken liver, oysters, beef, turkey, spinach, broccoli, dried plum, fig, raisin, oats/oatmeal, spelt, quinoa, sunflower and sesame seeds, kidney beans, lentils, tofu, walnuts, chestnuts, yams, squash, kale, onions, leeks, chives, garlic, scallions, parsley, parsnips, and jujube dates. Meat-based sources of iron tend to be better absorbed than plant-based sources, though vitamin C will improve the absorption of plant-based iron. Iron is available as a supplement as well.
What are the guidelines for taking Iron?
Excessive amounts of iron can be fatal, and it is recommended that people 19-years-old and above not consume more than 45 milligrams per day. The daily recommended requirements for iron range from about 8 milligrams per day up to 18 milligrams per day, depending on the gender and age of the person.
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