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 Daily Iron Requirements

  Last Updated : Oct 26,2018






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Daily Iron Requirements

What is Iron?
Iron is an important nutrient for our body and for our health. It helps our cells "breathe". Iron (“haeme”) works with protein (“globin”) to make the “haemoglobin” in red blood cells. The haemoglobin carries oxygen to all parts of the body so it can perform its normal functions. Iron is also a part of myoglobin, a protein that helps muscle cells store oxygen. Without enough iron, the body’s fuel cannot be properly synthesized. Iron is present in many foods and absorbed into the body through the stomach and is stored in the liver, spleen, and bone marrow.

Function of Iron in Body:
* To carry oxygen around the body – Every cell in the body needs oxygen. Think of our blood stream as a highway and iron (present in the haemoglobin) as a vehicle that carriers oxygen from our lungs to wherever it is needed. It is easy to see why iron is vital for life.

* Ensuring a healthy immune system – The cells which fight infection and defend the body against foreign organisms depend on adequate stores of iron. If our iron stores are low our body is prone to more frequent infections.

* Making energy – Iron is essential in the chemical reactions that produce energy from foods. Therefore, if the iron levels are inadequate, then our body may not be able to use all the energy available to it.

Click here to see your Sources of Iron Rich Food.
 

Daily Iron Requirements
The amount of Iron we need depends on our age, gender and activity level. The table given below highlights the iron requirements per day and its need for different age groups.



Age Group Requirement mg/day Need for Iron
Infants and children 1-3 years
4-6 years
7-9 years


9 (mg/day)
13 (mg/day)
16 (mg/day)
Because of the rapid growth and develment
Boy / Men
10-12 years
13-15 years
16-17 years
19+ years

21 (mg/day)
32 (mg/day)
28 (mg/day) )
17 (mg/day)
For maintain their iron stores and hemoglobin levels.
Girls / Women
10-12 years
13-15 years
16-17 years
19+ years


27 (mg/day)
27 (mg/day)
26 (mg/day) )
21 (mg/day)
Puberty promotes quick and rapid growth spurt in adolescent and so the need for iron is high.
Women of childbearing age have increased need because of the losses from menstruation.
Pregnancy
18+ years
35 (mg/day) The growing fetus has high requirements of iron, which needs to be supplemented through mum’s diet.
The blood loss during childbirth adds on to the need. The reason for which an iron supplement is recommended for pregnant women.

More information on Iron.
Anaemia Causes, Symptoms, Tackling, Dos and Don’t
Sources of Iron Rich Food
Iron Rich recipes
Iron Rich Breakfast recipes

Given below are some Iron rich recipes. We would love to hear from you if you liked the article. Please post your comments. Thanks!



daily iron requirements

1.  
 by Tarla Dalal
Pandoli is a Gujarati snack cooked in a unique style using a double boiler. Chola dal reinforces this recipe with nutrients like protein , calcium , iron and folic acid. However, it is very important to soak the dal for a few hours to increase its digestibility. You can also make pandolis in moulds. I have added spinach to make the pandolis interesting and colourful; actually, you can add any leafy vegetable of your choice. Enjoy this healthy steamed snack with Healthy Green Chutney or Healthy Coconut Chutney .
2.  
 by Tarla Dalal
Vibrant mint and dill leaves add not just colour but also abundant nutrition to the Minty Soya Roti. The iron and folic acid in these ingredients work together to improve your haemoglobin levels. The dough for this flavourful and aromatic roti has further been fortified with soya flour, so you get more fibre, iron and protein too.
3.  
 by Tarla Dalal
This may sound like a strange combination but it’s chock full of vitamin c, and acts as a great detoxifier! pineapple also provides iron while coriander and ginger add a distinct flavour to this stress-busting juice. Serve it immediately to prevent the coriander from turning black.
Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning. We all know that lemon juice and turmeric have amazing health benefits – and this easy recipe brings both together. Turmeric powder (haldi), which is found in everyone’s masala dabba is obtained by boiling the roots for hours, drying them for weeks and then grinding them in huge grinders to get the powder. It aids digestion by stimulating the flow of bile, and is also known to have wonderful antiseptic properties. Thanks to this antiseptic action, turmeric is used for treating dysentery and diarrhoea, which are caused by microorganisms. Perhaps because we use it in small quantities, many people are not aware of the rich iron content in turmeric, which works against anaemia. Curcumin, an anti-inflammatory compound in turmeric helps relieve inflammation of the joints. Of course, the benefits of lemon juice cannot be forgotten either. It helps to boost your metabolism early in the morning, is a good source of antioxidant vitamin C , and helps to freshen breath too. Honey helps to balance the flavours, making this Warm Honey Lemon Water with Turmeric a pleasure to sip on first thing in the morning. That said, we recommend you use a straw to drink this, because lemon juice is acidic and may damage the enamel of your teeth if had directly without a straw.
Leafy vegetables, especially methi, do wonders for diabetics by controlling blood sugar. Not only that, methi also does wonders to the flavour of any dish it is added to, with its unique, mildly-bitter taste and splendid aroma. Here, methi is mixed with whole wheat flour and oats to make a healthy snack, flavoured with sesame seeds and ajwain. Curd is added to the dough to improve the texture of the Methi Crispies and also to impart a slight tanginess, which complements the bitterness of the fenugreek leaves beautifully. Make a batch of these Healthy Methi Crispies and store in a jar, to enjoy with your favourite low calorie dip.
6.  
 by Tarla Dalal
Need an iron-boost? Go for this soothing Masoor Dal and Vegetable Khichdi! Made of a wholesome combination of dal, rice and vegetables cooked with aromatic spices, this traditional khichdi gives several nutrients including a significant amount of iron per serving. Flavourful and nutritious, this sumptuous dish is a complete meal in its own right.
7.  
 by Tarla Dalal
Oats and moong dal combine excitingly with an assortment of Indian spices to make a fibre and protein rich snack that will satisfy the food lover and health freak in you! To get perfect Oats Moong Dal Tikkis, shape them thinly and cook on a slow flame to ensure complete and uniform cooking. These tikkis are quite filling, and if used to make burgers, can end up as a snacky meal!
8.  
 by Tarla Dalal
Main highlight of this recipe is use of chana dal, masoor dal and mixed sprouts. These are considered to be high in protein, but addition of Paneer improves the quality of the protein. Also use of pulses makes this recipe high in fibre and iron….Serve it immediately with lovely green chutney and see how these tikkis disappear in a few minutes
9.  
 by Tarla Dalal
A beautiful subzi for valuable good health, Beetroot Tikkis in Spinach Gravy features a colourful and thoughtful combination of ingredients. Beetroot and carrot together with tangy spices gives rise to a lip-smacking tikki that goes just too well with the garlic-flavoured spinach gravy. Beetroot being a storehouse of antioxidants helps iron in doing its activities, while the use of oats as a binding agent instead of potatoes or cornflour makes the recipe fibre-rich too.
10.  
 by Tarla Dalal
The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .
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Reviews

Daily Iron Requirements
5
 on 27 Jan 18 11:56 AM


Due to short of Iron during my pregnancy, doctor has prescribed to have more food containing Iron. I have followed TarlaDalal.com & Mam''s recipes like Bajra Khichdi, Palak Matar Paneer Sabzi,Jowar Methi Roti, Mixed Sprouts and Palak Subzi and many other recipes having more iron nutrients. In very short time I have leveled the Iron requirement and my delivery was safe & normal and I had a healthy baby doll.