Iron

Iron is a mineral that is essential for the transportation of oxygen by the red blood cells in the human body. This mineral occurs in food as heme iron or non-heme iron.

Heme iron and non-heme iron are two forms of iron that occur naturally. Animal iron, also known as heme iron, is a type of mineral that only occurs in animal organs. Non-heme iron, also known as plant iron, is present in plant-based food.

The importance of Iron

As mentioned, iron is an important element in the transport of oxygen through red blood cells in the body. As a result, it stimulates brain development. Therefore, this mineral is very important for young children, as they are in a stage of development and growth. In addition to the mentioned benefits of iron, iron is also important for improving the immune system.

Consequences of Iron deficiency

In case of an iron deficiency, there is a risk of anemia. This leads to a decrease in the production of hemoglobin, a protein found in red blood cells that is essential for the transport of oxygen through the blood.

Especially children and women are vulnerable to having an iron deficiency. The detrimental effect is that development is slowed down and resistance is decreased, making them more susceptible to illnesses. Anemia caused by iron deficiency can cause various symptoms, including:

  • Fatigue
  • Weakness
  • Pale skin
  • Shortness of breath
  • Dizziness or lightheadedness
  • Headache
  • Cold hands and feet
  • Inflammation or pain on the tongue
  • Brittle nails
  • Unusual craving for non-food items such as ice or clay
  • Poor appetite, especially in babies and young children

It is important to consult your doctor when you suspect that you have anemia due to iron deficiency. He or she can perform a blood test to check the hemoglobin level. If this level is low, steps should be taken to increase iron intake.

It is important to consult your doctor when you suspect that you have anemia due to iron deficiency. He or she can perform a blood test to check the hemoglobin level. If this level is low, steps need to be taken to increase iron intake.

Recommended Iron Intake

The average adult woman needs 18 milligrams of iron per day, while the average adult man needs only 8 milligrams. Children need even less; the recommended daily amount depends on their height, age, and gender. However, the need for iron increases during periods of growth, such as adolescence and pregnancy.

Below is a table for the recommended daily amount (RDA) of iron for children:

  • Children from 0-6 months 0.27 mg/day
  • Children from 7-12 months 11 mg/day
  • Children from 1-3 years 7 mg/day
  • Children from 4-8 years 10 mg/day
  • Boys from 9-13 years 8 mg/day
  • Girls from 9-13 years 8 mg/day
  • Boys from 14-18 years 11 mg/day
  • Girls from 14-18 years 15 mg/day

Iron-rich foods

If you're looking for iron-rich foods, we've compiled a list of delicious organic products and ingredients that contain a lot of the mineral. The list shows the number of milligrams of iron per 100 grams per product.

Beans:

  • Lentils 3.3 mg

Lentils are various legumes that all have a similar taste described as nutty and earthy. They are a good source of protein, fiber, and iron, and can be used in a variety of dishes. Additionally, they are low in calories and fat. Lentils are often used in soups and stews and are great for any season.

  • Chickpeas 2.89 mg

Chickpeas have a nutty flavor and are often used in Middle Eastern cuisine. They are a good source of iron and high in fiber. Chickpeas can be cooked or roasted and are often used in soups, stews, and salads. The peas can also be ground into chickpea flour, which is used to make bread and baked goods. When baking with chickpea flour, it's important to add moisture to the dough or batter to prevent it from becoming too dry. Additionally, the flour is gluten-free.

 

  • Soybeans 15.7 mg

Soybeans are a type of legume and are related to beans and peas. They originated in East Asia and have been cultivated there for thousands of years. The beans are an important ingredient in many Asian cuisines, especially in China, Japan, and Korea. They can be used in a variety of dishes, both savory and sweet.

The soybean is also an important agricultural crop, grown for both its nutritional value and numerous industrial applications. Soybeans are used to make tofu, soy milk, soy sauce, and numerous other products.

 

Leafy Greens:

  • Spinach 2.71 mg

Spinach is a green leafy vegetable that is high in iron. It is an excellent source of vitamins and minerals and can be eaten cooked or raw. Spinach is a low-calorie food that is high in fiber and protein. It is also a good source of antioxidants, which can help protect the body against disease. The leafy green has a mild flavor and can be used in salads, soups, pasta dishes, and more.

 

  • Kale 0.9 mg

Kale is a nutrient-dense leafy green vegetable that is packed with vitamins, minerals, and antioxidants. It is an excellent source of iron, calcium, magnesium, potassium, and vitamin C.

 

  • Broccoli 0.73 mg***

 

Broccoli is a member of the cabbage family and was first cultivated over 2,000 years ago in Italy. This vegetable is packed with vitamins, minerals, and other nutrients.

It can be eaten cooked or raw and works well in many different dishes. Try adding it to salads, stir-fries, pasta or rice dishes, or simply steaming it as a side dish. Broccoli is a versatile and nutritious vegetable that can be added to any meal.