Prevent Anemia

 

 
    

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How much Iron ?

 

    Recommended Dietary Allowances (RDAs) for Iron

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.27 mg*	0.27 mg*
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg

* Adequate Intake (AI)                                                                                                                                                                                                                                                                                                                                                        

People who regularly engage in intense exercise—female athletes, distance runners,

 vegetarian athletes—may need 30 percent more iron than normal. If you are an athlete, 

you should talk to your health care provider about the need for extra iron.

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Iron deficiency

            In  Plants                      Around Eyes                          Anemia 
          

Symptoms of iron deficiency include:

• Shortness of breath and dizziness
• Chest pain (only if anemia is severe)
• Headache
• Leg pain
• Symptoms of long-term iron deficiency include a burning sensation in the tongue, or a smooth tongue; sores at the corners of the mouth; pica (cravings for a specific nonfood substances, such as licorice, chalk, or clay); and spoon-shaped fingernails and toenails.

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Iron sources

   

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About Iron

Iron: An Important Mineral in Your Diet

1.Iron is a metal that is essential for life. It is a part of proteins 

and enzymes found throughout your body, including 

hemoglobin and myoglobin, both of which help carry oxygen in 

the blood. 

2.Iron is an important component of your muscles, and

it helps regulate the growth of cells. Iron comes from foods you

eat and any excess iron is stored for future use.

3.Iron in foods comes in two forms: heme and nonheme.

  a.Heme iron is found in animal foods that originally contained 

     hemoglobin and myoglobin, such as red meat, fish  

     and poultry. 

  b.Nonheme iron is found in plants, such as lentils and other 

     beans. Nonheme iron is the form of iron added to iron-

     enriched and iron-fortified foods

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