How Much Iron Should Be in my Diet?
Iron is a mineral that is found in every cell of the human body, so it is important to make sure you are getting enough. The U.S. Recommended Daily Allowance, or RDA, for adults is 8 mg per day for males and 18 mg per day for females. However, this is a general guideline; teenagers and women who are pregnant may need higher amounts. It is possible to have too much iron in your body, so always check with your doctor before taking supplements.
Iron performs a vital function in our bodies. Hemoglobin and myoglobin are two blood proteins that carry oxygen to your cells; they cannot be produced without iron. There are two kinds of iron typically found in our food. Heme iron is the most easily absorbed variety, found in most meats, but especially red meat and organ meat such as liver. Non-heme iron is found in fruits and grains and is harder for the body to absorb and use.
Iron deficiency anemia is a common health issue caused by low levels of iron in the body. Fatigue is the most common symptom of iron deficiency anemia, because your cells are not receiving enough oxygen. Anemia can be caused by not eating enough iron-rich foods, but it can also be caused when the body does not readily absorb the iron that is available in the diet. Your doctor can diagnose iron deficiency anemia with a simple blood test. Depending on the cause, your doctor will make recommendations about how to correct your anemia, based on your particular situation.
There are several different factors that can affect how well your body absorbs iron. Vegetarians are at higher risk for anemia because their iron intake is primarily of the non-heme variety found in non-animal sources, which is harder for the body to absorb. Certain medications, such as tetracycline, may also interfere with the body's ability to absorb iron. It is thought that drinking tea interferes with iron absorption, but that adding vitamin C to your meal enhances the body's ability to absorb this vital nutrient.
Iron is found in a variety of different foods. Heme iron is most plentiful in red meat, particular organ meat such as liver. It is also found in other protein foods such as pork, chicken, fish, and eggs. Non-heme iron is found in fruits such as prunes and raisins, green leafy vegetables, beans, and whole grains such as brown rice.
You can supplement your iron intake by taking iron pills, but this should always be done under a doctor's supervision, after the cause of your anemia has been determined. Consuming too much iron can be dangerous, and in some cases fatal. The symptoms of iron toxicity include fatigue, nausea and vomiting, dizziness and headache, shortness of breath, and a gray tint to the skin. If you experience these symptoms, stop taking your supplement and contact your physician immediately.
Written by Koren Allen
