Recommended Dietary Allowance (RDA) of Iron: Importance, Sources, and Health Benefits

Introduction

Iron is an essential mineral crucial for various bodily functions, particularly oxygen transport and enzymatic processes. Its deficiency can lead to anemia, while excess amounts may cause toxicity. Understanding the Recommended Dietary Allowance (RDA) of iron helps optimize health.

Recommended Dietary Allowance (RDA) for Different Age Groups

• Infants (0-6 months): 0.27 mg/day
• Children (1-3 years): 7 mg/day
• Adolescents (14-18 years): 11-15 mg/day
• Adults (19-50 years): 8-18 mg/day
• Pregnant Women: 27 mg/day

Dietary Sources of Iron

Heme Iron Sources

• Red meat (beef, lamb)
• Poultry (chicken, turkey)
• Seafood (salmon, tuna)

Non-Heme Iron Sources

• Leafy green vegetables (spinach, kale)
• Legumes (lentils, chickpeas)
• Whole grains (quinoa, oats)

Role of Iron in Health and Disease

Functions in the Body

• Oxygen transport via hemoglobin
• Cellular energy production
• Neurological function

Iron Deficiency and Health Implications

Iron deficiency can cause fatigue, cognitive impairments, and weakened immunity. Severe cases may lead to iron-deficiency anemia, requiring medical intervention.

Iron Overload and Toxicity

Excess iron accumulation, known as hemochromatosis, may damage the liver, heart, and pancreas. Managing iron intake is crucial for health.

Conclusion

Maintaining optimal iron intake based on RDA recommendations ensures proper physiological function. A balanced diet incorporating both heme and non-heme iron sources can help meet daily requirements effectively.