'Eat iron-rich foods. Iron helps in carrying
the oxygen needed to burn fat. Some great sources are: shellfish, lean meats,
beans and spinach.’
Having enough iron in your diet is very important. Someone who doesn’t have sufficient iron may feel tired and look pale and there is evidence to show that a lack of iron in the diet leads to a slowing down of brain function. In children it is thought that physical and mental growth may be stunted if there is inadequate iron intake.
Iron deficiency is more common than many think. For example, it is estimated that only 65-70% of all Americans meet their daily recommended intake. When iron intake is depleted, oxygen circulates more slowly. If the body is low in iron, fatigue, irritability and headaches may occur. If the deficiency becomes significant, this can lead to anaemia. If left untreated, anaemia can be serious, with potentially life-threatening complications.
Maintaining levels of iron in the body is particularly important for babies, young children and young women, especially those who are pregnant.
The amount of iron you should consume varies with Age and Gender:
(1) The average male should consume about 8 milligrams of iron each day.
(2) For women, it varies based on the age. Women, aged 19-50 need more than most people, up to 18 milligrams. On the other hand, women over 50 only need 8 milligrams, just like males.
(3) The maximum ever recommended before toxicity might occur is 45 milligrams.
Iron requirements of children:
(1) Infants who breastfeed tend to get enough iron from their mothers until 4-6 months of age, when iron-fortified cereal can be introduced.(although breastfeeding mums should continue to take prenatal vitamins). Formula-fed infants should receive iron-fortified formula.
(2) Infants aged 7-12 months need 11 milligrams of iron a day. Babies younger than 1 year should be given iron-fortified cereal in addition to
breast milk or an infant formula supplemented with iron.
(3) Toddlers need 7 milligrams of iron each day. Children aged 4-8 years need 10 milligrams while older children aged 9-13 years need 8 milligrams of iron each day.
(4) Adolescent boys should be getting 11 milligrams of iron a day and adolescent girls should be getting 15 milligrams. (Adolescence is a time of rapid growth and teenage girls need additional iron to replace what they lose monthly when they begin menstruating.)
(5) Young athletes who regularly engage in intense exercise tend to lose more iron and may require extra iron in their diets.
As an immediate way to combat the effects of iron deficiency in adults, supplements are most important, for they can introduce large quantities of iron very quickly. Combined with a diet of foods rich in iron, this is the way for people to recover quickly. However, because excessive iron intake can also cause health problems, you should never give your child iron supplements without first consulting your doctor.
There are even supplements that help you to absorb more of the iron you are already consuming.
But, of course, in the long term people should change their diet to include the iron rich foods they want to eat on a regular basis.
Foods rich in iron are: meat, especially red meat, shellfish, beans, grains, fruit and vegetables.
You can improve the way your body absorbs iron by eating foods from the iron rich food list. Raw foods provide iron that is absorbed most
efficiently and foods that are rich in vitamin C such as citrus and tomato are known to increase iron absorption.
If in doubt consult your doctor.
Having enough iron in your diet is very important. Someone who doesn’t have sufficient iron may feel tired and look pale and there is evidence to show that a lack of iron in the diet leads to a slowing down of brain function. In children it is thought that physical and mental growth may be stunted if there is inadequate iron intake.
Iron deficiency is more common than many think. For example, it is estimated that only 65-70% of all Americans meet their daily recommended intake. When iron intake is depleted, oxygen circulates more slowly. If the body is low in iron, fatigue, irritability and headaches may occur. If the deficiency becomes significant, this can lead to anaemia. If left untreated, anaemia can be serious, with potentially life-threatening complications.
Maintaining levels of iron in the body is particularly important for babies, young children and young women, especially those who are pregnant.
The amount of iron you should consume varies with Age and Gender:
(1) The average male should consume about 8 milligrams of iron each day.
(2) For women, it varies based on the age. Women, aged 19-50 need more than most people, up to 18 milligrams. On the other hand, women over 50 only need 8 milligrams, just like males.
(3) The maximum ever recommended before toxicity might occur is 45 milligrams.
Iron requirements of children:
(1) Infants who breastfeed tend to get enough iron from their mothers until 4-6 months of age, when iron-fortified cereal can be introduced.(although breastfeeding mums should continue to take prenatal vitamins). Formula-fed infants should receive iron-fortified formula.
(2) Infants aged 7-12 months need 11 milligrams of iron a day. Babies younger than 1 year should be given iron-fortified cereal in addition to
breast milk or an infant formula supplemented with iron.
(3) Toddlers need 7 milligrams of iron each day. Children aged 4-8 years need 10 milligrams while older children aged 9-13 years need 8 milligrams of iron each day.
(4) Adolescent boys should be getting 11 milligrams of iron a day and adolescent girls should be getting 15 milligrams. (Adolescence is a time of rapid growth and teenage girls need additional iron to replace what they lose monthly when they begin menstruating.)
(5) Young athletes who regularly engage in intense exercise tend to lose more iron and may require extra iron in their diets.
As an immediate way to combat the effects of iron deficiency in adults, supplements are most important, for they can introduce large quantities of iron very quickly. Combined with a diet of foods rich in iron, this is the way for people to recover quickly. However, because excessive iron intake can also cause health problems, you should never give your child iron supplements without first consulting your doctor.
There are even supplements that help you to absorb more of the iron you are already consuming.
But, of course, in the long term people should change their diet to include the iron rich foods they want to eat on a regular basis.
Foods rich in iron are: meat, especially red meat, shellfish, beans, grains, fruit and vegetables.
You can improve the way your body absorbs iron by eating foods from the iron rich food list. Raw foods provide iron that is absorbed most
efficiently and foods that are rich in vitamin C such as citrus and tomato are known to increase iron absorption.
If in doubt consult your doctor.
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