Iron as a mineral element is essential for humans proper functioning and for good health. It’s essential because primarily helps the red blood cells to build hemoglobin which help to properly deploy oxygen to all organs and tissues. Therefore we will explain which are the symptoms of lack of iron. What dose of this mineral you need to intake? Which foods are rich in iron?
Lack of iron occurs more in women and less in men. The most frequent symptoms that occur from lack of it:
- Rapid pulse
- Cold hands and feet
- Breathlessness or shortness of breath
- Brittle nails
- Wounds on the edges of the lips
- Hair loss
Where We Can Find Iron:
- Spinach that in one cup cooked contains 7 mg
- Beans boiled in one cup contains about 8 mg
- Black chocolate 100 grams contains about 8.5 mg
- Half lentils cup which contains 3 mg
- Chick peas in half cup cooked contains 2 mg
- Blueberry engaged in half a cup containing approximately 2 mg
Other foods that are good sources of iron are: peas, dried apricots, meat Indian nuts and hazelnuts.
Daily recommended dose input of iron in the body depends on the organism.
The greatest use of iron in the body is in a period of growing children and teenagers, in women who are pregnant and women with abundant menstruation.
As a recommendation for daily intake of this mineral in the body:
- Children (1-13 yrs) 6 to 10 mg
- For teenagers (14 to 18 years): male 11 mg., girls 15 mg
- Women (19 and up) 18 mg
- Men (19 years and up) – 8 mg
- For pregnant women around 27 mg
- Women who are breastfeeding a baby about 10 mg