Iron, Iron Food Sources, Iron Symptoms of Deficiency, Iron Recommended Daily Amounts, Diet Nutrition

Iron - Reference Guide for Daily Nutrition

Better metabolism, better digestion, and an in-sync melody of the vitamins and minerals within can help the dieter reach their weight loss goals a bit quicker and safer.

Keep in mind that vitamins should be obtained from natural food sources and vitamin supplements are just that - a safety net to help the body meet the daily requirements. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Iron and Weight Loss, Iron Nutrition, Best Food Sources for Iron

A healthy diet incorporates essential vitamins and minerals which can assist the dieter with better weight loss results. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Iron Daily Recommended Amount Milligrams (mg/d):

Infants & Children:


0 to 6 months old - 0.27


7 to 12 months old - 11


1 to 3 years old - 7


4 to 8 years old - 10

Males:


9 to 13 years old - 8


14 to 18 years old - 11


19 to 30 years old - 8


31 to 50 years old - 8


51 to 70 years old - 8


Over 70 years old - 8

Females:


9 to 13 years old - 8


14 to 18 years old - 15


19 to 30 years old - 18


31 to 50 years old - 18


51 to 70 years old - 8


Over 70 years old - 8

Pregnancy:


14 to 18 years old - 27


19 to 30 years old - 27


31 to 50 years old - 27

Lactation:


14 to 18 years old - 10


19 to 30 years old - 9


31 to 50 years old - 9

Natural Food Sources Containing Iron:

Wheat germ, brazil nuts, molasses, dark green vegetables, pig liver, sardines, lean beef, chicken.

Iron Nutrition Benefits for the Body:

General - Stimulates appetite; immunity booster; energy booster; protects against anemia. A daily diet deficient in iron may weaken the immune system.

Therapeutic Uses for Iron: Too much iron may contribute to stroke and heart attack in middle aged men. Caffeine and bran may deplete iron.

Iron Deficiency Symptoms:

Fatigue, bruise easily, insomnia, heart palpitations, pale pallor.

Health Notes Regarding Vitamin Deficiencies:

Fad dieting, fasting, liquid dieting and yo yo dieting may effect your body's balance and leave the dieter deficient in certain vitamins and minerals. In that event, it will be more difficult to drop pounds and to feel like exercising due to fatigue. If you have been dieting for a long period of time and feel under the weather, or like you are locked in a mental fog, get with your doctor for a professional evaluation.

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