One way to meet iron needs is to eat foods containing iron. In addition to preventing various diseases due to iron deficiency, such as anemia, iron can also increase body stamina.
Iron is a mineral that plays an important role in the formation of hemoglobin in red blood cells. Hemoglobin is a protein that carries oxygen from the lungs to the rest of the body.
In addition, iron has other functions that are also important for the body, such as:
- Overcoming anemia
- Reduce fatigue without a definite cause
- Strengthen muscles
- Increase endurance
- Maintain brain health
The body needs iron in the right amount. If the body lacks iron, it can cause iron deficiency anemia. Iron deficiency anemia (iron deficiency anemia/IDA) is the most common type of anemia.
When the body has iron deficiency anemia, the supply of oxygen in red blood cells to be distributed throughout the body's tissues will be hampered. The body also does not get adequate oxygen, so it makes the body feel weak and tired.
Meanwhile, if the body has too much iron, it can cause iron poisoning.
Iron deficiency can be identified from the symptoms of anemia and examination of hemoglobin (Hb) in the blood. Hemoglobin is a protein composed of iron and functions to transport oxygen in the body.
In order to function properly, the hemoglobin level in the blood must be within the normal range. Normal Hb levels for each person vary depending on age and gender. The following is the range of normal Hb values:
- Adult male:13 g/dL (grams per deciliter)
- Adult women: 12 g/dL
- Pregnant women: 11 g/dL
- Infant: 11 g/dL
- Children 1–6 years: 11.5 g/dL
- Children and adolescents aged 6–18 years: 12 g/dL.
A person is said to have hemoglobin deficiency if the hemoglobin level is lower than the normal limit. A person's Hb level can be known through a complete blood test, which is an examination of a blood sample which is usually taken from a vein in the arm.
Recommended Daily Iron Intake
Everyone has different iron needs, depending on their age and health conditions.
Based on the recommendations of the Ministry of Health of the Republic of Indonesia in 2019, the following is the value of the daily iron requirement by age:
- Children 1-3 years: 7 mg
- Children 4–6 years: 10 mg
- Children 7–9 years: 10 mg
- Teenagers: 15 mg
- Adult men: 24 mg
- Adult women: 25 mg
- Pregnant and lactating women: 27 mg
Various Foods Contain Iron
There are various reasons why a person has low iron levels, such as heavy blood loss and poor diet. To keep iron levels in the body stable, you can adjust a healthy lifestyle by eating foods that contain iron.
The following are some types of foods that are rich in iron:
1. Red meat
Red meat is a good source of iron. In 100 grams of lean red meat, contained about 2 mg of iron. This amount is sufficient to meet daily iron needs.
However, avoid excessive consumption of red meat, because it can increase the risk of heart disease and stroke.
2. Offal
In addition to meat, meat offal such as liver, brain, kidney, and heart are good sources of iron-containing foods to prevent iron deficiency.
However, if you have high cholesterol levels or are pregnant, you should limit the consumption of offal. Pregnant women who eat too often offal can increase the risk of the baby having birth defects.
3. Green vegetables
Leafy greens, such as spinach, kale, and broccoli, are great sources of iron-rich foods. However, make sure the green vegetables you consume are still fresh and have been cleaned.
4. Seafood (seafood)
Seafood or seafood, such as oysters, are rich in iron. Foods containing iron are also rich in vitamin B12 which is good for maintaining healthy nerves and blood cells.
However, if you have an allergy to seafood, you should avoid consuming this type of food and consult your doctor to find out other types of foods containing iron that you can consume.
5. Tofu
Tofu is one of the foods that contain iron that can be used to meet daily iron intake. In a bowl or the equivalent of 126 grams of tofu contains about 3.4 mg of iron.
6. Pumpkin seeds
In addition to the fruit, pumpkin seeds are also included in foods containing high iron. In 1 serving or the equivalent of 1 ounce of raw pumpkin seeds, there are about 2.7 mg of iron.
To get the benefits of pumpkin seeds, you can mix them in breads and salads, or boil them for consumption as a healthy snack.
7. Nuts
Certain types of beans, such as peas and soybeans, are good sources of iron, especially for those of you who are on a vegan or vegetarian diet.
To maximize the absorption of iron by the body, you are advised to eat foods containing iron with foods high in vitamin C, such as tomatoes and citrus fruits.
To meet your daily iron needs, you just need to eat a balanced nutritious diet, including the iron-containing foods above. However, if you feel it is lacking, you can increase your iron intake by taking supplements.
The World Health Organization (WHO) recommends iron supplements at a dose of 30–60 mg for adults. Taking iron supplements can help prevent anemia and increase the amount of hemoglobin.
If you want to know the Hb level in the blood, you can do a hemoglobin test at a hospital, clinic, or health center.
To determine the right dose of iron consumption, you should first consult with your doctor. In addition, the doctor will also help you determine the types of foods containing iron that are good for you to consume, according to your condition and needs.