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Untitled 2
daily recommendations
Iron is an essential mineral with many
important functions. One important function
is make hemoglobin, a protein in red blood
cells.
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Iron cannot be produced in the body, so it
must be obtained from food. A diet lacking in
iron rich foods may result in the
development of iron deficiency anemia.
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A condition characterized by inadequate
healthy red blood cells from low levels of *denotes adequate intake (AI)
iron.
Higher recommendations in women and during pregnancy are due to menstrual blood loss and
supply for the growing fetus. It is suggested that women with late-onset menopause should
Without iron, the body is unable to produce follow the RDA recommendations for younger women.
hemoglobin, which allows red blood cells to
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carry oxygen. Symptoms include fatigue,
shortness of breath, pale skin, brittle nails,
and pica (unusual cravings for non-nutritive
substances).
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iron rich food sources heme vs non-heme
heme There are two forms of iron in food: heme
and non-heme.
sources:
1. “Iron-Rich Foods.” Iron-Rich Food | List of Meats And Vegetables | Red Cross Blood. Accessed August 25, 2020. https://www.redcrossblood.org/donate-
blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html.
2. “Iron.” The Nutrition Source, October 28, 2019. https://www.hsph.harvard.edu/nutritionsource/iron/.
3. Kohn, Jill. “Iron.” EatRight. Accessed August 25, 2020. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron.
4. “Iron Deficiency Anemia.” Mayo Clinic. Mayo Foundation for Medical Education and Research, October 18, 2019. https://www.mayoclinic.org/diseases-
conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034.
5. “Iron-Deficiency Anemia.” National Heart Lung and Blood Institute. U.S. Department of Health and Human Services. Accessed August 25, 2020.
https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia.
6. “Top Iron-Rich Foods List.” WebMD. WebMD, November 26, 2018. https://www.webmd.com/diet/iron-rich-foods.
7. “Office of Dietary Supplements - Iron.” NIH Office of Dietary Supplements. U.S. Department of Health and Human Services. Accessed August 25, 2020.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.