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| Using the food charts | ||
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| Important basics | ||
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| Fat-soluble vitamins | ||
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| Water-soluble vitamins | ||
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| Elements |  |
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- Elements -
29: IRON
Iron is an essential element in the diet. It is a component of body systems that are involved in the utilization of oxygen. It forms part of haemoglobin, the red pigment in blood
, which allows oxygen to be carried from the lungs to the tissues.
We cannot use all food sources of iron with equal efficiency. This means that not all of the iron consumed is available to our bodies.
Animal sources of iron are more readily utilized than those from plant foods. The recommended dietary intake for iron takes into account the varying availability of the iron from food. The presence of vitamin C in the meal can enhance the availability of iron.
Iron deficiency is the most commonly occurring nutrient deficiency. In healthy people, iron deficiency can occur in infancy, during periods of rapid growth, from menstruation, and in pregnancy. Additional amounts of iron are needed during these periods. Blood loss and disorders of the gastrointestinal tract can also lead to deficiency. Severe iron deficiency can result in anaemia.
IRON INTAKE
Recommended daily dietary intake of iron (Australia): Infants:
Children:
Adult men:
Adult women:
Pregnancy (2nd and 3rd trimesters):
Lactation:
0.26 milligrams/L of breast milk. Iron in formula is much less bioavailable (only 10-20% that of breast milk) so intake will need to be significantly higher) 10 milligrams (girls 14-18 yrs 15milligrams)
8 milligrams
18 milligrams
27 milligrams
10 milligrams
TOXIC LEVEL OF INTAKE
Excessive body levels of iron can result in poisoning, although, for healthy individuals, daily intakes of 25 to 75 milligrams should not cause untoward effects. Poisoning has occurred in children who have eaten adults' iron supplements.
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Elements |  |
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| - | Sodium | ||
| - | Potassium | ||
| - | Calcium | ||
| - | Magnesium | ||
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Iron | ||
| - | Phosporus | ||
| - | Sulphur | ||
| - | Chlorine | ||
| - | Copper | ||
| - | Zinc | ||
| - | Iodine | ||
| - | Fluorine | ||
| - | Chromium | ||
| - | Manganese | ||
| - | Selenium | ||
| - | Cobalt | ||
| - | Molybdenum | ||
| - | Nickel | ||
| - | Tin | ||
| - | Silicon | ||
| - | Vanadium | ||
| - | Cadmium | ||
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Also
on this page:
- Iron intake
- Iron RDI
- Toxic level of intake
- Food charts
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