What Does Iron Do For The Body?
Iron is an essential mineral that the body needs for growth and development. It is the most abundant mineral in the body, and it plays a role in many important bodily functions, including:
- Red blood cell production:Â Iron is necessary for the production of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of the body. Without enough iron, people can develop anemia, a condition in which the body does not have enough healthy red blood cells.
- Muscle function:Â Iron is also necessary for the production of myoglobin, a protein that stores oxygen in muscle cells. Myoglobin helps to provide muscles with the oxygen they need to function properly.
- Energy production:Â Iron is involved in the production of adenosine triphosphate (ATP), the main source of energy for the body.
- Immune system function:Â Iron is essential for the proper functioning of the immune system. It helps the body produce white blood cells, which fight infection.
- Cell growth and repair:Â Iron is necessary for the growth and repair of all cells in the body.
Iron deficiency is the most common nutrient deficiency in the world. It can occur in people of all ages, but it is most common in pregnant women, children, and people with chronic diseases.
Iron deficiency can lead to a number of health problems, including fatigue, weakness, shortness of breath, and impaired cognitive function.
Most people can get enough iron from their diet. Good sources of iron include meat, poultry, fish, beans, lentils, spinach, and fortified cereals.
Here are some tips to help increase your iron intake:
- Eat plenty of iron-rich foods, such as meat, poultry, fish, beans, lentils, and spinach.
- Choose fortified cereals and breads when possible.
- Cook in cast iron pots and pans.
- Add citrus fruits or vegetables to your meals to help your body absorb iron.
- Avoid drinking coffee or tea with meals, as these beverages can interfere with iron absorption.
How Much Iron Do You Need?
Below are the values of Iron recommended by NIH based on life stage. Take note of the changes and differences between men and women. The calculator at the bottom of the page is set to 18 mg. So be careful if dosing for a male or older person.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.27 mg |
| Infants 7–12 months | 11 mg |
| Children 1–3 years | 7 mg |
| Children 4–8 years | 10 mg |
| Children 9–13 years | 8 mg |
| Teen boys 14–18 years | 11 mg |
| Teen girls 14–18 years | 15 mg |
| Adult men 19–50 years | 8 mg |
| Adult women 19–50 years | 18 mg |
| Adults 51 years and older | 8 mg |
| Pregnant teens | 27 mg |
| Pregnant women | 27 mg |
| Breastfeeding teens | 10 mg |
| Breastfeeding women | 9 mg |
Can You Take Too Much Iron?
Yes, you can take too much iron. Iron overdose can cause serious problems.
In severe cases, iron overdose can damage the liver, heart, and brain.
The recommended daily intake of iron for adults is 18 milligrams for men and 18 milligrams for women. However, taking even small amounts of iron over time can lead to iron overload, a condition in which the body has too much iron. Iron overload can cause serious health problems, such as liver cirrhosis, heart disease, and diabetes.
Iron overdose is most common in children under the age of 6. Children are more likely to experience serious complications from iron overdose than adults.
Iron in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = NR | No data from reliable source |
| Amaranth | 29% |
| Arugula | 22% |
| Basil | 17% |
| Beet | 14% |
| Bok Choy | 5% |
| Borage | 36% |
| Broccoli | 7% |
| Brussel Sprouts | 8% |
| Buckwheat | 23% |
| Cabbage | 8% |
| Carrot | 2% |
| Cauliflower | 2% |
| Celery | <1% |
| Chervil | 8% |
| Chives, Garlic | 9% |
| Cilantro | 10% |
| Cress, Upland | 7% |
| Dill | 36% |
| Endive | 5% |
| Fennel* | 4% |
| Fenugreek* | 4 to 24% |
| Kale | 9% |
| Kohlrabi | 29% |
| Leek | 23% |
| Lettuce | 5% |
| Lovage | NR |
| Mustard | 9% |
| Nasturtium* | 1% |
| Onions | 5% |
| Parsley | 34% |
| Pea | 18% |
| Radish | 5% |
| Shungiku | 11% |
| Sorrel | 13% |
| Spinach | 7% |
| Sunflower | 281% |
| Swiss Chard | 23% |
| Tat Soi | 8% |
| Tokyo Bekana | Reported to have. |
| Turnip* | 3% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Iron based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Iron
Click here for more information on Iron from the National Institute of Health.
