How Much Iron Do We Need Per Day?


Too much or too little iron both are bad for our health. It can cause many health issues like liver problems, iron-deficiency anemia, and heart damage. So it is very important to know how much iron you have to take per day. You need to consume an ideal amount of iron to stay fit and healthy. Here are some tips for you to manage your iron consumption.

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Iron is an essential nutrient for our health. It plays a vital role to transport oxygen in our body. It helps to bind the hemoglobin and carry the blood cells from our lungs. You can get the necessary iron by intaking the daily meals. If you consume regular healthy foods, you may get the required amount of iron for your body.

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Basically, two types of iron are available in our daily meals: heme and nonheme iron. The term “heme” comes from a Greek word that means “blood”. You will find these types of irons in some animal sources like poultry, fish, and beef. Our body can absorb heme iron easily. These kinds of irons are also bioavailable in mixed diets. On the other hand, nonheme irons come from plant sources like leafy greens, nuts, and legumes. These are vegetarian diets and comparatively less bioavailable in our daily diet.

Newborns need the least amount of iron as they are born with a store of iron. The menstrual cycle usually begins after age 13, so both sexes below that age need an identical amount of iron. But the teenaged girls need more iron than boys. The growth of our brain has slowed by the age of 19. So the needs of iron for an adult man reach in a stable position. An adult man can consume an average of 8 mg iron daily. But highly-active men may require a bit more iron as the body loses iron through sweat.

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Women who are experiencing menstruation require more iron. As blood contains more than 70% of your body’s iron, so, at the beginning of the menstrual cycle, your body may lose a huge amount of iron. To maintain this iron deficiency, women with menstruation should consume more iron.

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As iron is concentrated in our body, so excessive iron may damage the liver, heart or other vital organs of your body. So it’s better to consult with your health provider to know more about the exact amount of iron that your body requires.