Iron is an important component of hemoglobin consisting of red blood cells (erythrocytes). Hemoglobin contains about two-thirds of iron in the body. It combines with oxygen, and red blood cells carry it from the lungs throughout the body. This mineral is also included in many elements responsible for cholesterol metabolism, conversion of calories into energy, and fight against toxins. The immune system is better coping with its functions thanks to iron, and erythrocytes with its help send carbon dioxide to the lungs for processing. Iron is also necessary to maintain healthy cells, skin, hair and nails.
Iron deficiency in the diet can affect the efficiency with which the body uses energy. Being an oxygen carrier to muscles and the brain, iron plays an important role in mental and physical activity. A low level of this element can lead to impaired concentration, irritability, and decreased stamina.
Children need more iron than adults: any nutrients are consumed much faster during the period of growth and formation of the body. The daily intake depends on the child age: 10 mg – for 4–8-year olds, 8 mg – for 9–13-year olds. In adolescence, when girls start menstruating, their daily iron intake increases.
The daily intake of iron for women at the age from 19 to 50 is 18 mg, for men of the same age - 8 mg. The daily iron intake for women after menopause is equal to that of men, 8 mg every day.
Source: https://style.rbc.ru/health/6088e77f9a7947394cbfd3cd
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