Iron is the major vehicle for oxygen to be transported
in the blood to all parts of your body. Once oxygen is delivered to the
target cells, it will be used to produce energy for your daily operations.
Besides being an oxygen transporter, iron can keep you away from infections,
build collagen and body protein.
If you have inadequate amount of iron intake for a long period of time,
iron deficiency might occur. Iron deficiency is one of the leading causes
to anemia. Symptoms include fatigue, weakness, feeling cold, pale skin,
breathlessness, irritability and reduced physical performance. People
who are most susceptible to iron deficiency include children older than
6 months old and toddlers, growing female adolescence, menstruating or
pregnant women, and vegetarians.
1. What is the daily
requirement of iron intake?
Age
Iron (mg/day)
0 – 3 months
1.7
4 – 6 months
4.3
7 – 12 months
7.8
1 – 3 years old
6.9
4 – 6 years old
6.1
7 – 10 years old
8.7
Women
Men
11 – 18 years old
-
11.3
> 19 years old
-
8.7
11 – 50 years old
14.8
-
> 50 years old
8.7
-
United Kingdom Reference Nutrients Intake (DH 1991)
2. Iron in Foods: Heme VS Non-Heme
Choose more heme iron containing foods
Iron from animal sources such as meat,
poultry and fish.
Absorbed readily
The darker the color, the more heme-iron it contains.
Don't forget to have non-heme iron containing foods
Iron from plant sources such as green leafy vegetables,
beans and
legumes, soybeans, soy products and also egg.
