Importance Of Iron To Human Health
Iron has been playing an important role in maintaining the health of humans since ancient times. It had been used as a medicine by the people of Egypt, India, Greek, and Rome. In the 17th century, iron was used to treat a chlorosis disease, also known as Green Disease. Moreover, in 1932 the researchers had figured out that iron is essential for making hemoglobin in the body. This is a kind of blood protein that transports O 2 (oxygen) to each organ. Without adequate iron content, our body cells will not receive the optimum amounts of oxygen. Apart from oxygen shipping, iron also deals with many other metabolic processes like electron transport & DNA synthesis. If you do not consume sufficient amounts of iron, your red blood cells decrease, and you may become anemic. The studies have shown that around 43% of the population of developed countries and 9% of developing countries suffer from anemia. The iron-deficiency anemia can be developed in individuals of any age. However, young women and small children are more prone to this disorder. During puberty, IDA ( iron deficiency anemia) can occur due to heavy periods, childbirth, and insufficient nutrition intake. The iron-deficient children do not perform well in school and feel difficulty in doing physical activities. The mild anemia makes you weak and can be cured with heme and nonheme iron foods. But if it is severe, you may suffer from impaired immunity, physical & cognitive development. In such
conditions, it would be better to take liquid iron supplements or other alternatives. The pills and capsules help boost your iron- stores much faster than the natural iron-rich foods. You can start taking them after consulting the doctor. Here is an iron dietary recommendation for individuals of all ages. ● Upto 6 months, a child needs 0.27 milligrams of iron per day, which is fulfilled by mother’s milk. ● A child between 7-12 months requires 11 milligrams of iron per day. ● Toddlers (1 to 3 years old) need 7 mg of iron per day. ● Children 4–8 years old should be fed 10 mg of iron daily. ● The recommended dietary iron intake for young children between 9- 13 years 8 mg each day. ● The boys between 14 to 18 years require 11mg iron per day, whereas this count is 15 mg for girls. ● The males between the ages of 19 to 50 years need 8 mg iron daily, whereas it increases to 18 mg per day for women. ● The individuals above 50 must intake 8 mg iron per day. ● The iron needs of pregnant women is highest. They should consume 30 mg of iron per day for the proper growth and development of the fetus. These high iron demands cannot be fulfilled solely by veg and non-veg foods. That’s why gynecologists recommend liquid iron supplements to them. According to the WHO, the child should possess 11 to 13 grams of hemoglobin per deciliter to stay healthy. And women who have less than 11gram HB per deciliter are anemic, and the same goes for men who have less than 13 grams of HB per deciliter. Experts say that adults must take 8- 17 grams of iron in their daily diet. There are several foods plant-based and meat-based food that are rich in iron contents. But iron supplements for women are necessary as they lose blood each month during the menstruation period.
Iron Food Sources Iron is available in two forms; heme and nonheme. Heme iron is easy to digest and derived from the animal meat that contains hemoglobin, for example, beef, canned sardines, tuna, organ meats, chicken liver, etc. On the other hand, plant-based foods are the great source of nonheme iron. It is important to note that nonheme iron is quite difficult to digest by the human body. The physicians often recommend nonheme iron and liquid iron supplements to individuals with inadequate body iron stores. However, eating heme iron over the limit can cause several health
issues. It increases the risk of developing various cancers and leads to type-II diabetes as well as several cardiovascular problems.
Major Consequences Of Iron Deficiency
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Low energy level Swallow and palish skin Chest pain and problem in breathing Heart pounding Excessive headaches Craving for dirt Extreme hair fall Sore tongue Crumbly nails
High iron deficiency can cause anemia, which will affect your cognitive and physical abilities.
Who Is At High Risk Of Iron Deficiency? As mentioned above, expecting mothers, young girls, and small children are highly suspected of having IDA. But, apart from them, the following group of individuals are also at risk of iron deficiency. ● ● ● ● ● ●
People suffering from Chron’s diseases. People having gestational issues. People who eat only vegetarian foods. Breastfeeding women. People who have undergone some surgery or trauma. People having peptic ulcer disorder.
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