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Why You Need IronBy Editorial Staff Although iron is considered a minor (trace) mineral, meaning the body requires less than 100 milligrams per day (the recommended daily allowance of iron for adult males ages 19-50 is only 8 mg; for women in the same age group, it's 18 mg), that doesn't mean we can take it for granted. After all, iron participates in such functions as metabolism, DNA synthesis, growth, healing, immune function and reproduction. Iron is also found in the blood in two proteins (hemoglobin and myoglobin) that transport oxygen through the blood and muscles, making iron an important contributor to athletic performance. (Try running a mile with your blood and muscles getting inadequate oxygen; you won't get far.)
Iron is present in a substantial number of foods, so deficiency shouldn't generally be an issue – and yet it can be because of the above considerations and because of poor dietary habits that don't provide enough iron (or many of the other minerals and vitamins essential to good health). The best food sources of iron include dried beans, dried fruits, eggs (especially egg yolks), lean red meat (especially beef)oysters, poultry (dark red meat), salmon, tuna, and whole grains. Iron from animal sources is absorbed more efficiently than iron from plant sources, so it's best to combine both to optimize absorption. It's also possible to get too much iron, so never take an iron supplement without first consulting your doctor. Page printed from: http://www.toyourhealth.com/mpacms/tyh/article.php?id=1432&no_paginate=true&no_b=true |