According to Dr M Rajini, Consultant Gynecologist, CARE Hospital, Banjara Hills, Hyderabad, India, iron is an essential mineral that not only helps in the production of hemoglobin, a protein in red blood cells (RBC) has the function of transporting oxygen from the lungs to all parts of the body, but also helps create myoglobin, which helps provide oxygen to the muscles.
In addition, providing enough iron will help convert food into energy, strengthen the immune system, support brain function and build healthy muscles. Insufficient iron levels in the body can interfere with various functions and increase the risk of many complications, including anemia.
Risk of anemia in women and men
According to the World Health Organization (WHO), anemia is a serious health problem worldwide. This disease is most common in young children, teenage girls, menstruating women, and pregnant women .
Blood loss during childbirth can also reduce iron levels in women, making them more susceptible to anemia, Dr. Rajini adds.
Additionally, men can also develop anemia, although it is less common in women. Causes include poor diet, chronic disease, and gastrointestinal bleeding.
How much iron is needed for the body to function healthily?
Dr. Rajini shares recommended daily iron intake, which varies by age, gender and life stage:
- Women (19-50 years old): 18 mg/day.
- Pregnant women: 27 mg/day.
- Women (51 years and older): 8 mg/day.
- Men (19 years and older): 8 mg/day.
Food sources rich in iron
- Red meat, such as beef, lamb and pork.
- Poultry, such as chicken and turkey.
- Fish such as salmon, tuna and sardines.
- Legumes such as lentils, chickpeas and peas.
- Green leafy vegetables such as spinach, kale and Swiss chard.
- Nuts such as pumpkin seeds, cashews and almonds.
- Dried fruits such as apricots, raisins and prunes.
