We all are well informed about the fact that lowered iron levels can lead to anemia. Anemia is a condition where the hemoglobin level in blood falls below the normal level in the person’s body. Hemoglobin is the red color pigment complex in blood which performs the important function of oxygen transportation. Oxygen is taken in from the lungs into the hemoglobin pigment and transported to the body parts to perform various functions. Iron makes up the major constituent of hemoglobin and levels below the normal iron levels can lead to fatigue and breathlessness.
The iron content in the body drops below the normal iron levels due to the reduced intake of iron containing foods or reduced thyroid levels. The simple solution is to ensure that the iron levels are maintained optimally. This becomes an essential check for pregnant women and teenagers. The normal iron levels vary based on the age of the individual. For adults, the normal level is 65 – 165 micrograms/dL in women and 75 – 175 micrograms/dL in men. The normal iron levels for children is 100 to 250 microg/dL and it is very essential to maintain this level in children as iron deficiency can eventually affect their behavioral characteristics.
The single and best way to ensure normal iron levels is to follow a proper diet meal plan. This becomes especially important for vegetarians as they miss out the iron from meat and have to substitute their diet with proper iron rich foods. Iron as such is best derived from meat, egg, milk and other milk products. Looking to the vegetarian foods, green leafy vegetables are the best source of iron. Cereals, molasses, raisin etc also act as iron sources. But there problem is that diet containing too much of fiber will result in lowering of the iron levels as it blocks the absorption of iron.
In our busy lifestyle, we tend to neglect the importance of a proper balanced diet and the least do we care about a mineral component like iron. But the consequences that it can cause to your heart is complicating that it can even lead to heart disorder. We fail to understand the importance and role of iron in your body. In spite of hemoglobin production, other functions like enzyme production, transfer of oxygen in the blood and catalyzes the chemical reactions within the body. The daily intake of the iron has been recommended to be 18 milligrams so as to maintain the normal iron levels. It ensures proper functioning of the immune system and also the liver functioning.
Normal Iron Levels
Pure cocoa is one of the best sources of iron and is best when consumed without any additives like milk, fat or sugar. Squash and pumpkin seeds are mostly consumed by people of Middle East for its several wellness properties and its iron content is one among the reason. Poultry and animal liver is also a wonderful source of iron along with seafood. There are several herbs too that are rich in iron and you can include a pinch of this in your daily meal to keep to the normal iron levels.