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Iron is an essential mineral that plays a vital role in various physiological processes in the body. Its main function is to produce hemoglobin , a protein in red blood cells that carries oxygen throughout the body. It is important to understand how much iron you need and what sources are best to include in your diet. Daily iron requirement:
- Adults typically need about 8 to 18 mg of iron per day.
- Pregnant women may need up to 27 mg per day.
- Premenopausal women typically require 18-27 mg due to menstrual blood loss.
Sources of iron:
- Heme iron from animal products: Red meat (2-3 mg per 100 g) and poultry (0.6-1.0 mg per 100 g) offer iron with a higher absorption rate of 15-35%.
- Non-heme iron from plant sources: Lentils (3.3 mg per 100 g) and spinach (2.7 mg per 100 g) have a lower absorption rate of 2-20%, which can be increased by eating foods rich in vitamin C.
Iron is also involved in energy production, immune function and cognitive development, supporting:
- Oxygen transport: Essential for the proper transport of oxygen to body tissues and organs, ensuring optimal cellular function and energy production.
- Red Blood Cell Formation: Key to the development of healthy red blood cells.
- Cognitive function: Important for brain development and function, especially in early childhood, it plays a role in cognitive processes including learning, memory and concentration.
- Immune system support: Contributes to the proper functioning of the immune system, helps fight infections and maintains overall immune health.
Forms of iron supplements:
- Gentle on the stomach: Iron bisglycinate, the chelated form bound to the amino acid glycine, is often considered the most gentle on the stomach compared to other forms such as ferrous sulfate or ferrous fumarate, which can cause digestive upset.
Recommended practices for iron supplements:
- Optimal absorption: The iron supplement is best absorbed on an empty stomach, ideally in the morning. However, if it causes stomach discomfort, it can also be taken with food. Evening doses may optimize nocturnal absorption but may disrupt sleep in some individuals.
Frequently Asked Questions About Iron:
- When is the best time to take iron supplements? An iron supplement is best absorbed on an empty stomach, ideally in the morning to increase energy levels during the day. However, if it causes discomfort, it can be taken with food. Interestingly, combining iron supplements with orange juice can significantly increase absorption due to vitamin C.
- What are the health benefits of iron? Iron supports oxygen transport, cognitive function, muscle health and body temperature regulation. In Western countries, the group most at risk is especially the elderly, where the level of iron deficiency is close to 30%.
- Which foods contain the most iron? Liver (6.5 mg per 100 g) and oysters (6 mg per 100 g) are the best sources of heme iron. Chickpeas (6.2 mg per 100 g) and pumpkin seeds (3.3 mg per 100 g) are excellent for non-heme iron. Cooking in cast iron can also increase the iron content of your meals.