According to the Office of Dietary Supplements and the Institute of Medicine in USA, the daily recommended rate for intake of iron in both men and women over the age of 50 is at least 8 mg per day. Women who are in-between 19-50 should always take more than 18 mg per day while pregnant and breast feeding women needs 27 mg and 9 mg of iron respectively.
Iron is a most essential mineral that we need for maintaining our daily health. Iron is also an essential part of our hemoglobin molecules which is found at the center of our red blood cells. Hemoglobin helps in transportation of oxygen from our lungs to all the cells in our body.
Iron is also needed for creating our cell differentiation, proper protein formation and for boosting our immunity system.
Iron is found in both vegetarian and non-vegetarian foods which are classified as Heme and Non-Heme irons respectively. Leafy green vegetables, whole grains, lentils, soy beans, legumes, cereals, breads, turnips, spinach, broccoli, sprouts and dry fruits have very high contents of iron in these vegetables and food stuffs. Foods that are rich in Vitamin C such as tomatoes, citrus, oranges and others helps in absorption of iron in our body.
Anemic patients those who suffer from red blood deficiency due to insufficient iron in their body, are often advised by medical practitioners to take iron supplements which are available both in tablet and tonic forms.
Here are some of the most important benefits of taking iron supplements in our day to day life:
Aids Hemoglobin formation
Iron helps in formation of hemoglobin in our body, which is needed for formation of the red blood cells. It is hemoglobin that provides the dark red color to our blood and also assists in transportation of oxygen to our body cells. Iron supplements are generally prescribed by the doctors when additional hemoglobin is often needed in our body as we tend to loose blood in several ways, through internal and external injuries and owing to wounds. Apart from this, women lose considerable amount of blood every month during their menstrual years, which becomes one major reason as to why women suffers from anemia more than men everywhere, all across the globe.
Helps in functioning of the brain
Increasing the development of our brain is another benefit of having sufficient quantity of iron in our body. As brain consumes more than 20% of our blood’s oxygen, iron in our body which helps in creating RBCs is directly related to proper functioning of our brain. Proper flow of blood to our brain cells, which are well nourished with oxygen, helps in stimulating cognitive activities and create new neural pathways, that prevents onset of diseases like Alzheimer’s and dementia.
Prevents restless leg syndrome
Most of the researches done on Restless Leg Syndrome has proved that this syndrome often occurs when there is a dearth of iron concentration in our blood. Hence doctors often prescribe iron supplements for patients who suffers from this malady. Musculoskeletal spasms are also commonly found among people those who have low levels of iron in their blood.
Regulates body temperature
Iron is an important facilitator that aids in regulating the temperature of our body. Adequate amount of iron in our body helps in keeping our body warm, which is regulated as per the absorption capacity, enzymatic and metabolic functions of the body.
Helps in curing chronic diseases
Ingesting iron supplements helps in the treatment of chronic disorders like renal failure anemia. It also aids in treating diseases that are related to intestinal and excretory disorders.
Helps in treating Insomnia
Proper iron content in the body helps in regulating our circadian rhythms that improves our sleeping habits. Hence iron supplements are often given to patients those who suffer from insomnia.
Apart from the above stated benefits iron supplements also helps in the treatment of fatigue and improve concentration for people who suffers from a restless mind.