Dieting - Iron in the Diet
Food Sources for Iron in the Diet, RDA for Iron
Iron in the diet is necessary for energy, to assist in carrying oxygen throughout the body and to ensure a healthy immune system.
Everyone is susceptible to iron deficiency anemia, but too much iron in the diet can also pose significant health risks. For example, studies indicate that men over the age of 40 with too much iron in the diet suffered more heart issues, including heart attacks.
With so many households using iron skillets, and with so many products packed with iron these days, no wonder constipation is such a wide-spread issue!
Food Sources for Iron
Some of the best food sources for iron include: beef liver, shellfish, salmon, canned clams, dried peas and beans, soybeans, nuts, green and leafy veggies and blackstrap molasses.
How much iron do you need?
Males age 19 years and older need at least 10 mg of iron per day.
Females who are 19 years to 50 years old need at least 15 mg of iron per day in their diet.
Females over age 50 should take in a minimum of 10 mg of iron per day.
Symptoms of Iron Deficiency Anemia include shortness of breath, a feeling of fatigue, dizziness, headache, infections, irritability, mental fog and lethargy.
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