Iron | foods high in iron | Sources of iron
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Iron | foods high in iron | Sources of iron

What is iron?

In this Blog we let you know foods high in iron and sources of iron and foods that have iron in apple, milk, and iron in spinach. It is a trace element that our bodies only require in trace amounts to stay healthy. It is found in a range of meals and occurs in two forms: haem iron (found in animal products) and non-haem iron (found in plants) (mainly found in plants and plant-based foods). Animal-based foods (haem) are easier for our systems to absorb than plant-based ones (non-haem). It is the most abundant element on Earth by mass, just ahead of oxygen (32.1 percent and 30.1 percent, respectively), and it makes up much of the planet’s outer and inner core. it is symbol is Fe.

Sources of iron:

  • Meat
  • Fish
  • Cereals and beans
  • Egg yolks
  • Nuts
  • Dark green vegetables
  • Fortified food products
  • Potatoes

Functions of iron:

  • It is a necessary component for growth and development.
  • Make hemoglobin
  • Produce protein that helps red blood cells carry oxygen from lungs of the rest of our body
  • Used to produce myoglobin
  • Deliver oxygens in body
  • Helps maintain our energy levels
  • Keep levels of oxygen in our muscles
  • The reduction of tiredness and fatigue
  • Normal function of immune system
  • Maintain healthy cell division

How much do I need per day?

The amount of it you require every day varies depending on your age, gender, and life stage. For healthy persons over the age of 18, the DRV* is 11 mg of iron per day. However, demands can increase to 16 mg of it(Fe) per day from the start of menstruation until menopause (including during pregnancy and lactation). By eating a variety of foods, we can get enough amount of them in our diets.

How much Fe amount in these food:

  • Medium beef steak: 15% DV
  • Fortified bran flakes: 50% DV
  • Tempeh: 27% DV

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