Iron is one of the most important micronutrients for our body. It plays a crucial role in various physiological functions
If you guys want to understand how iron works in our body, what the benefits of iron are, and which are the best sources of iron and more then this article is especially for you
So let’s deep into the iron benefits and more and explore how it improves our overall well-being with scientific resources and knowledge
Benefits of iron
- It may help to reduce fatigue
- may support focus level
- may encourage athletic performance
- It may improve muscle endurance
- It may support the immune system
- May help the production of red blood cells
- It can treat low iron levels and iron deficiency
Doses of iron
Here is the chart that shows how much iron you need every day this data has been taken from the world’s most famous clinic
| Age | Require doses |
|---|---|
| Birth to 3 years of kids | 6 to 10 Mg per day |
| 4 to 6 years children | 8 to 12 Mg per day |
| Teenage and adult females | 10 to 12 Mg per day |
| Teenage and adult males | 10 to 12 Mg per day |
| 7 to 10 years of age | 9 to 12 Mg per day |
| Breast feeding females | 12 to 15 Mg per day |
| Pregnant females | 20 to 30 Mg per day |
Sources of iron
- spinach
- white beans
- lentils
- tofu
- dark chocolate
- baked potato
- Roasted cashews
- Nuts and seeds
- Beef liver
- oyster
- Red meat
Side effects of iron
- Constipation
- diarrhea
- Vomiting
- Dark stools
- Nausea
Symptoms of low iron
- Tiredness and lack of energy
- Pale skin
- Shortness of breath
- Difficulty in concentration
- Stomach pain
The bottom line
Iron is one of the most important minerals for our body. It helps to carry oxygen from the lounge to all body parts
It is found in different food items like spinach, white bean, red meat, dark chocolate, Nuts, and seeds, Beef liver, oyster, and other
If for some reason there is iron deficiency in the body then you feel fatigued, Tiredness, lack energy, Shortness of breath, and Difficulty in concentration