How Much Iron Should You Be Getting Daily?

The recommended daily iron intake varies depending on age, gender, and certain physiological conditions:

1. Adult Males (19-59 years):

- Recommended Daily Intake: 8 milligrams (mg)

2. Adult Females (19-59 years):

- Recommended Daily Intake: 18 milligrams (mg)

- Pregnant or breastfeeding women: 27 milligrams (mg)

3. Children and Adolescents:

- Children (1-3 years): 7 milligrams (mg)

- Children (4-8 years): 10 milligrams (mg)

- Adolescents (9-13 years): 8 milligrams (mg) for boys, 9 milligrams (mg) for girls

- Adolescents (14-18 years): 11 milligrams (mg) for boys, 15 milligrams (mg) for girls

Special Considerations:

- Pregnant or breastfeeding women have higher iron requirements due to increased blood volume and the needs of the developing fetus or infant.

- People with certain medical conditions, such as anemia, may need higher iron intake as prescribed by a healthcare professional.

- Iron supplements should only be taken under a doctor's guidance as excessive iron intake can lead to health risks.

Food Sources of Iron:

- Heme iron: Found in animal-based foods such as red meat, poultry, seafood, and organ meats.

- Non-heme iron: Found in plant-based foods such as beans, lentils, spinach, broccoli, dried fruits, and fortified cereals.

To enhance the absorption of non-heme iron:

- Pair plant-based iron sources with foods rich in vitamin C, such as citrus fruits or vegetables.

- Avoid consuming tea or coffee with meals, as they may inhibit iron absorption.

Remember, it's essential to consult with a healthcare provider to determine the appropriate daily iron intake based on your individual needs and health status.

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