Symbol = Fe, Atomic Number = 26, Atomic mass = 55.845 amu.
It is the fourth most common element in the Earth's crust.
Males of average height have about 4 grams of iron in their body, females about 3.5 grams; children will usually have 3 grams or less. These 3-4 grams are distributed throughout the body in hemoglobin, tissues, muscles, bone marrow, blood proteins, enzymes, ferritin, hemosiderin, and transport in plasma.
Dietary iron comes in two forms: heme iron and non-heme iron. Heme iron is found only in animal flesh, as it is derived from the hemoglobin and myoglobin in animal tissues. Non-heme iron is found in plant foods and dairy products.
Males of average height have about 4 grams of iron in their body, females about 3.5 grams; children will usually have 3 grams or less. These 3-4 grams are distributed throughout the body in hemoglobin, tissues, muscles, bone marrow, blood proteins, enzymes, ferritin, hemosiderin, and transport in plasma.
Dietary iron comes in two forms: heme iron and non-heme iron. Heme iron is found only in animal flesh, as it is derived from the hemoglobin and myoglobin in animal tissues. Non-heme iron is found in plant foods and dairy products.
Much of the iron in whole grains is found in the bran and germ. As a result, the milling of grain, which removes the bran and germ, eliminates about 75% of the naturally occurring iron in whole grains. Refined grains are often fortified with iron, but the added iron is less absorbable than the iron that naturally occurs in the grain.
Health Benefits
It is in the formation of Hemoglobin, Supplies Oxygen for Muscle contraction, important for Brain Development and Function, prevents Restless Leg syndrome, Regulating body Temperature, Carries Oxygen, Prevents Anemia, Provides strength to the Immune system etc.
Amounts per Day
0-6 months: .27 mg
7-12 months: 11 mg
1-3 years: 7 mg
4-8 years: 10 mg
Boys 9-13 years: 8 mg
Boys 14-18 years: 11 mg
Girls 9-13 years: 8 mg
Girls 14-18 years: 15 mg
Men 19-30 years: 8 mg
Men 31-50 years: 8 mg
Men 51-70 years: 8 mg
Men greater than 70 years: 8 mg
Women 19-30 years: 18 mg
Women 31-50 years: 18 mg
Women 51-70 years: 8 mg
Women greater than 70 years: 8 mg
Pregnant women 14-50 years: 27 mg
Lactating women 14-18 years: 10 mg
Lactating women 19-50 year: 9 mg
Iron Deficiencies
Microcytic and hypochromic anemia, a condition characterized by underdeveloped red blood cells that lack hemoglobin, thereby reducing the oxygen carrying capacity of red blood cells.
The iron deficiency symptoms are including fatigue, weakness, loss of stamina, decreased ability to concentrate, increased susceptibility to infections, hair loss, dizziness, headaches, brittle nails, apathy, and depression. In children, iron deficiency is associated with learning disabilities and a lower IQ.
Iron Toxicities
Iron poisoning, caused by acute ingestion of large quantities of iron-containing supplements, causes nausea, vomiting, damage to the lining of the intestinal tract, shock, and liver failure, and is a leading cause of death among children.
Excessive iron storage, can cause a variety of symptoms including loss of appetite, fatigue, weight loss, headaches, bronze or gray hue to the skin, dizziness, nausea, and shortness of breath. It is generally believed that chronic iron toxicity occurs only in people who require regular blood transfusions, take iron supplements, or in those with a genetic iron storage disorder called hemachromatosis.
In recent years, excess iron intake and storage, especially in men, has been implicated as a cause of heart disease and cancer. In addition, iron has been found in increased levels in the joints of people with rheumatoid arthritis.
Good Vegetable Sources
Health Benefits
It is in the formation of Hemoglobin, Supplies Oxygen for Muscle contraction, important for Brain Development and Function, prevents Restless Leg syndrome, Regulating body Temperature, Carries Oxygen, Prevents Anemia, Provides strength to the Immune system etc.
Amounts per Day
0-6 months: .27 mg
7-12 months: 11 mg
1-3 years: 7 mg
4-8 years: 10 mg
Boys 9-13 years: 8 mg
Boys 14-18 years: 11 mg
Girls 9-13 years: 8 mg
Girls 14-18 years: 15 mg
Men 19-30 years: 8 mg
Men 31-50 years: 8 mg
Men 51-70 years: 8 mg
Men greater than 70 years: 8 mg
Women 19-30 years: 18 mg
Women 31-50 years: 18 mg
Women 51-70 years: 8 mg
Women greater than 70 years: 8 mg
Pregnant women 14-50 years: 27 mg
Lactating women 14-18 years: 10 mg
Lactating women 19-50 year: 9 mg
Iron Deficiencies
Microcytic and hypochromic anemia, a condition characterized by underdeveloped red blood cells that lack hemoglobin, thereby reducing the oxygen carrying capacity of red blood cells.
The iron deficiency symptoms are including fatigue, weakness, loss of stamina, decreased ability to concentrate, increased susceptibility to infections, hair loss, dizziness, headaches, brittle nails, apathy, and depression. In children, iron deficiency is associated with learning disabilities and a lower IQ.
Iron Toxicities
Iron poisoning, caused by acute ingestion of large quantities of iron-containing supplements, causes nausea, vomiting, damage to the lining of the intestinal tract, shock, and liver failure, and is a leading cause of death among children.
Excessive iron storage, can cause a variety of symptoms including loss of appetite, fatigue, weight loss, headaches, bronze or gray hue to the skin, dizziness, nausea, and shortness of breath. It is generally believed that chronic iron toxicity occurs only in people who require regular blood transfusions, take iron supplements, or in those with a genetic iron storage disorder called hemachromatosis.
In recent years, excess iron intake and storage, especially in men, has been implicated as a cause of heart disease and cancer. In addition, iron has been found in increased levels in the joints of people with rheumatoid arthritis.
Good Vegetable Sources
- Fruits: Avocado, Blackberry, Breadfruit, Cherries, Dates, Fig, Grapes, Kiwi Fruit, Lemon, Mulberries, Passion Fruit, Persimmon, Pomegranate, Raspberries, Strawberry, Watermelon etc
- Vegetables: Amaranth Leaves , Brussels Sprouts , Kale, Leeks etc.
- Nuts & Grains: Amaranth, Coconut, Pumpkin seed, spelt etc.
- Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Edamame, Navy Beans etc.
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