Iron supplement advertisements often appear in various media. Iron is indeed an important mineral so that the body's stamina can be maximized every day. However, supplements should be taken with caution. Actually there are many choices of foods containing iron that are able to meet the needs of the body, without additional consumption of supplements.
Iron is one of the most important nutrients needed by our body. One of the main benefits of iron is to produce red blood cells that carry oxygen throughout the body.
Reduced brain function to a decreased ability of the immune system to fight infection is also a result of a lack of oxygen. In addition, there are various other benefits of iron for the body, namely:
- In addition to producing red blood cells, iron is also an important component of myoglobin (a protein that helps supply oxygen to muscles), collagen, and various enzymes.
- Helps maintain the immune system.
- Keep skin, hair and nail cells healthy.
- Necessary for the growth of the baby and the placenta, especially in the second and third trimesters of pregnancy.
Iron can also keep your stamina in prime. Iron can maintain adequate levels of hemoglobin which transports oxygen throughout the body. When oxygen is sufficient, your body's stamina will be maintained.
Food sources that can be an option
Foods consumed daily can meet your daily iron needs. However, there are some foods that contain more iron than others.
You can eat foods that contain iron, such as red meat, beef liver, various types of grains, nuts, raisins, brown rice, soybeans, dark green vegetables, fortified cereals with iron, poultry, as well as seafood or seafood.
However, pregnant women are advised to be careful in consuming liver, because the very high content of vitamin A is feared to be harmful to the fetus.
Recommended Daily Adequacy
The amount of iron intake needed varies according to age and gender.
- Infants aged 7-12 months need 11 mg per day
- Toddlers aged 1-3 years, 7 mg per day
- Children 4-8 years, 10 mg per day
- Children 9-13 years, 8 mg per day
- Boys need 11 mg per day, girls need 15 mg per day
- Men over the age of 18 need about 8.7 mg per day
- Women aged 19-50 years need 14.8 mg per day. The need for iron in women can increase under certain conditions, for example during menstruation
- Women over the age of 50 need 8.7 grams per day
However, avoid too much iron intake to reach 20 mg per day. This can actually cause bad effects for the body, ranging from nausea, vomiting, stomach pain, to difficulty defecating or constipation. This impact can be more dangerous if it occurs in children.
Choose foods that contain iron to meet your daily needs. Consult your doctor about the need to take iron supplements, including the recommended dosage. If you feel symptoms of iron deficiency, contact your doctor immediately to get treatment for this condition.
