![]() ![]() Iron in supplements is often in the form of ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate. Iron is available in many multivitamin-mineral supplements and in supplements that contain only iron. What kinds of iron dietary supplements are available? Your body absorbs iron from plant sources better when you eat it with meat, poultry, seafood, and foods that contain vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli. Meat, seafood, and poultry have both heme and nonheme iron. Nonheme iron is found in plant foods and iron-fortified food products. Iron in food comes in two forms: heme iron and nonheme iron. ![]() Nuts and some dried fruits, such as raisins.White beans, lentils, spinach, kidney beans, and peas.Iron-fortified breakfast cereals and breads.You can get recommended amounts of iron by eating a variety of foods, including the following: Iron is found naturally in many foods and is added to some fortified food products. Vegetarians who do not eat meat, poultry, or seafood need almost twice as much iron as listed in the table because the body doesn’t absorb nonheme iron in plant foods as well as heme iron in animal foods. Average daily recommended amounts are listed below in milligrams (mg). The amount of iron you need each day depends on your age, your sex, and whether you consume a mostly plant-based diet. Your body also needs iron to make some hormones. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Iron is a mineral that the body needs for growth and development. For more in-depth information, see our health professional fact sheet on Iron. Does iron interact with medications or other dietary supplements?.What are some effects of iron on health?.What happens if I don't get enough iron?.What kinds of iron dietary supplements are available?.
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