Iron is an essential foods nutrient for the production of hemoglobin, a protein that helps transport oxygen from the lungs to various parts of the body. Each day, the body should receive enough iron to prevent health problems from long-term iron deficiency, such as anemia, fatigue, and dizziness. Menus high in iron include stir-fried chicken with ginger, stir-fried peas and liver, and pork blood soup with morning glory.
How important is iron?
Iron is a nutrient that is necessary for the production of hemoglobin and myoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Myoglobin is a protein found in muscle tissue, bones, ทางเข้า https://ufabet999.app and the heart. Its main function is to transport oxygen to the cells of these muscles.
Iron is also necessary for the synthesis of certain hormones.
How much iron should you consume per day ?
From birth to age 13, both men and women need about the same amount of iron:
- 0-6 months 27 mg/day
- 7-12 months 11 mg/day
- 1-3 years 7 mg/day
- 4-8 years 10 mg/day
- 9-13 years 8 mg/day
But after age 14, men and women need different amounts of iron, as follows:
man
- 14-18 years 11 mg/day
- 19 years and older: 8 mg/day or more if exercising regularly
woman
- 14-18 years 15 mg/day
- 19-50 years: 18 mg/day or more if exercising regularly
- 51 years and older: 8 milligrams/day
In addition, pregnant women need about 27 milligrams of iron per day, and breastfeeding women need about 9-10 milligrams of iron per day.
What foods contain iron ?
Iron is a nutrient found in many foods, such as:
- Oysters, mussels, clams
- Liver of chicken, pork or beef
- Animal organs
- Meat
- Some vegetables, such as beans , potatoes , and broccoli
- tofu
- Dark Chocolate
What are some foods that are high in iron?
Here are some iron-rich food menus:
- Steak
- hamburger
- Chicken Liver Salad
- Oysters or mussels with condiments
- Beef Stew
- Stir-fried chicken with ginger
- Stir-fried Liver with Bell Peppers
- Pork blood soup with morning glory
- Chicken Tom Yum with Straw Mushrooms
- Roasted salted peanuts
- Steamed eggs with minced pork
- Stir-fried Peas with Liver
- Stir-fried Liver with Kale