Iron is an important mineral needed by the body to perform the function of carrying oxygen in the hemoglobin of red blood cells throughout the body so cells can produce energy. It also plays a major role in performing various other important functions like removing carbon dioxide. Pregnant women require it the most as it promotes a healthy pregnancy.
Benefits of Iron
Iron supports muscle metabolism and healthy connective tissue. Iron helps good physical growth, neurological development, proper cellular functioning and synthesis of some hormones. It helps in the increase of energy level which is required for better athletic performance. It also plays a vital role in carrying out other important functions like gastrointestinal processes, regulating body temperature, better immune system and better focus.
Iron Deficiency
The deficiency of iron could lead to severe health problems. Iron deficiency could have an adverse effect on the entire pregnancy which includes increase risk of premature birth, low birth weight, as well as impaired cognitive or behavioural development in infants. Also pregnant women with low iron are more prone to infections. It is very important for better mental and physical performance as low iron could result in poor stamina, lack of focus and increased irritability.
Recommended Daily Iron Intake
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 0.27 mg | 0.27 mg | ||
| 7–12 months | 11 mg | 11 mg | ||
| 1–3 years | 7 mg | 7 mg | ||
| 4–8 years | 10 mg | 10 mg | ||
| 9–13 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 15 mg | 27 mg | 10 mg |
| 19–50 years | 8 mg | 18 mg | 27 mg | 9 mg |
| 51+ years | 8 mg | 8 mg |
Food High in Iron Content
Let us learn about some food sources that are rich in iron and could be helpful to meet your daily intake
1Cumin Seeds
Cumin is a spice made from the seeds of the Cuminum cyminum plant. Which is a member of the parsley family. It is an ancient Indian spice, which has been used since ages. It is an excellent source of iron. The most common method of consumption is after frying or roasting. Cumin seed powder after being roasted is also widely used.
- Per 100g of cumin seeds has 66.36mg iron. [2]
