Iron - Health Center


By Refadoc, Posted on : Tuesday, 15 September 2015 - 10:46 am IST



Iron is one of the most integral minerals required by the body. Infants, teenage girls and pregnant women are most prone to suffer from Iron deficiency. Due to the deficiency of Iron, impairing of the learning as well as behaviour tends to occur. Iron deficiency also affects the immune system of the body which causes extreme weakness and fatigue as a side effect.

Iron is required by the body in order to absorb the iron and Vitamin C from the food and then aids in the formation of Haemoglobin, which is an active part of the red blood cells.

Tannin, which is an active component of non herbal tea, can affect the absorption of iron from food sources. Iron supplements are provided to the patients who suffer from a deficiency of the same.

Food Sources of Iron:

Fruits: Raisins are the best source of Iron. Apart from raisins, avocado, blackberries, cherries, dates, figs, grapes, kiwis, lemon, pomegranate, raspberries, strawberries and watermelons are great sources of Iron.

Vegetables: Vegetables such as Brussels sprouts, French beans, lima beans, peas, pumpkins, potatoes, kale and leeks are excellent sources of Iron.

Nuts: Nuts like Cashews, Coconut, Pine, Oats, Pumpkin seeds, Rye, wheat and Amarnath are excellent sources of Iron.

Iron can also be found in meat products such as beef, caviar, sardines, lamb, cheese, turkey, bacon, sausage and even in a hamburger.

Beans such as black beans, fava beans, lima beans, white beans, split beans, navy beans, Kidney beans and pinto beans are excellent sources of Iron.

Requirement of Iron:

Women and teenage girls require 15 mg Iron every day.

Adult men require 10 mg Iron per day.

Children on the other hand, need 10-12 mg of Iron per day.

In case of infants, breastfeeding is the best way to provide the babies with the required amount of Iron. 

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