While most commonly known for its benefit in remedying constipation, prune juice is also a fantastic source of iron. This study shows that fruits and veggies may, in fact, provide the necessary sources of iron. However, a recent study identified a low prevalence of iron deficiency anemia in children consuming a plant-based diet. As a result, it has been suggested that people following a plant-based diet may require iron supplementation. Non-heme iron, found in plant-based products, is not absorbed as efficiently. It is found primarily in animal products, including meat, poultry, and seafood, Heme iron is more readily absorbed within the body. There are two main types of iron: heme and non-heme. In comparison, men and post-menopausal women need only 8 mg per day. This is why they are more likely to have an iron deficiency, as they need 18 mg of iron daily. Women aged 19-50 have higher needs than men due to blood loss from menstruation. Iron needs will vary based on age and gender, with infants and toddlers often requiring higher amounts than adults due to their rapid growth. A low level of iron may lead to anemia, fatigue, shortness of breath, dizziness, difficulty concentrating, pale skin, and brittle nails, among other symptoms. Additionally, iron helps keep our cells, hair, skin, and nails healthy. Without this function, our bodies would not be able to function effectively. Iron is a vital nutrient as it helps with the transportation of oxygen throughout our bodies.
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