Supplement Iron Properly And Properly

Excess or lack of iron can affect health, so you need to know how to supplement iron properly and properly.
The importance of iron supplementation
Iron is part of a group of essential minerals that must be provided by the body, especially for women.
Like many other minerals, iron also plays an important role in supplementing the materials for hematopoiesis.
In particular, iron is the substrate for hematopoiesis and helps blood transport, oxygen distribution to all parts of the body through the pigmentation pigment iron atom +2 attached to oxygen atoms.
Therefore, iron deficiency in the body easily leads to weakness, fatigue, pallor, or palpitations, heart murmur, shortness of breath on exertion, poor resistance; pregnant women are prone to premature birth, anemia with manifestations such as fatigue, inability to concentrate, headache, hair loss

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On the other hand, we see that a woman has about 2 5g of iron, with a male of 4g.



Although a very small percentage, this trace element is essential for the body's activities.
Every day, the body loses a certain amount of iron through dead cells, peeling, feces and urine, menstrual women ... Therefore, we need to compensate for a small amount of iron lost every day.
Iron supplements are needed for the body
How much iron is reasonable?
Daily needs as recommended:
From 3 - 6 months to 6.6mg / day;
6 - 12 months is 8 8mg / day;
1 - 10 years of age is 10mg / day;
Male 10-18 years old is 12mg / day;
Adult men 10mg / day;
Adult women 15mg / day;
Postmenopausal women 10mg / day;
Pregnant women 45mg / day.




Get iron through foods eaten daily
Prevent iron deficiency
To prevent iron deficiency in the body, the daily necessity is to choose iron-rich foods that reasonably add to your daily diet.
These include red meat, fish, cow's blood, poultry liver, egg yolk, water spinach, wood ear, mushroom, turmeric, soybean.
For example, in meat scientists have discovered that there are two types of iron that the body can absorb: heme and non-heme. Heme iron is found in animal products such as beef, chicken, fish ... Non-heme iron is found in plants such as peas, lentils and spices ..



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In addition, the vitamin C found in oranges stimulates the body's ability to absorb iron, so eat plenty of green vegetables and fruits to increase the assimilation of iron from various foods.
However, when excess iron is also dangerous, it can cause heart disease and brain dysfunction. Therefore, the use of iron tablets to drink requires the guidance of a doctor, should not arbitrarily use.
To be safe, it is necessary to have reasonable menus in the meals and rations of each subject because the need for iron supplementation at all ages is not the same..

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