Kate's Cuisine

Jun 12 2009

Iron

There are not many that can deny the benefits of iron in the diet however, consuming too much can cause some serious problems with things such as the digestive system. Men should only take 8mg/day whereas women should make sure they’re getting a whopping 18mg/day until the age of 51, when that amount can also go down to 8mg/day.

Iron creates hemoglobin and myoglobin, both of which transport oxygen to different cells. Iron is also important for metabolism as well as boosting the immune system. Iron also helps control the growth and differentiation of cells. Of course, getting enough iron can also help prevent iron-deficiency anemia.

Red meats such as beef and organ meats are excellent sources of iron as are fish, poultry, and eggs. Plants such as leafy, green vegetables, lentils, whole grains, beans, and dried fruits are also great sources of iron. It’s important to remember that iron consumed from plant food is sometimes not easily absorbed by the body. This can be helped by eating foods enriched with Vitamin C at the same time.

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