Iron
Iron is a vital mineral that fuels your life by carrying oxygen from the lungs to every cell. As a key component of hemoglobin and myoglobin, it is essential for energy, immunity, and cell growth.
Functions and Benefits
Recommended Dietary Allowance (RDA)
| Life Stage | Age Group | Men (mg/day) | Women (mg/day) |
|---|---|---|---|
| Infants | 0 – 12 months | 0.27 – 11 mg | 0.27 – 11 mg |
| Children | 1 – 13 years | 7 – 10 mg | 7 – 10 mg |
| Teens | 14 – 18 years | 11 mg | 15 mg |
| Adults | 19 – 50 years | 8 mg | 18 mg |
| Elderly | 51+ years | 8 mg | 8 mg |
| Maternal | Pregnancy | – | 27 mg |
*Women aged 19-50 require more iron (18mg) due to blood loss during menstrual cycles.
Top Food Sources (mg)
Plant-Based: Spinach (6.4mg), Tofu (6.6mg), Beans (3.3mg).
Animal-Based: Beef (1.6mg), Chicken Liver (3.6mg), Tuna.
Grains & Nuts: Quinoa (1.4mg), Cashews (1.9mg), Hazelnuts.
Fruits: Plum Juice (2.3mg), Raisins (0.8mg).
Risks of Deficiency (Anemia)
Causes extreme fatigue, rapid heartbeat, brittle nails, and spoon-shaped nails. Severe lack can even lead to difficulty swallowing.
Impairs psychomotor development in children and causes behavioral changes. Can also lead to poor thyroid function.
Absorption Hack
The Vitamin C Link: Iron from plant sources (non-heme iron) is harder to absorb. To boost absorption, consume plant-based iron with Vitamin C-rich foods (like citrus fruits or tomatoes).
Pregnancy Safety: Maintaining 27mg daily is critical to prevent premature birth and low birth weight.
Conclusion: As the fourth most abundant element on Earth, Iron remains the most common nutrient deficiency worldwide. Balancing meat and plant sources is key to sustaining peak physical and mental performance.