Iron and folic acid are two important nutrients you should get from your diet every day. Iron is needed to produce hemoglobin in the body; hemoglobin aids in carrying oxygen throughout the body. Folic acid, also referred to as vitamin B9, is one of the eight B vitamins; these vitamins help convert carbohydrates from food into glucose, giving the body energy to perform specific functions.
Identification
Those who do not get enough iron in their diet may develop iron deficiency anemia. A child's growth may affected and it could cause serious health problems as an adult, according to Drugs.com. Folic acid is especially important to have in your diet as an infant, teenager and for pregnant women. Folic acid helps in the production of the body's genetic material, such as DNA and RNA, and is needed when the body's tissue and cells are rapidly growing, according to The University of Maryland Medical Center.
Daily Intake
The University of Maryland Medical Center, states that the recommended daily average intake of folic acid for an infant from birth to the age of 1 is between 0.06 and 0.08mg. Children from the age of 1 to 13, should get 0.15mg to 0.30mg. Teenagers from the age of 14 to 18 need 0.40mg. Adults need 0.40mg, and pregnant and breastfeeding women need 0.50 to 0.60mg daily. According to Bloodbook.com, the recommended daily intake of iron for women is 18mg a day, and men 10mg a day; children need at least 10 to 15mg daily of iron.
Food Rich In Iron
Iron-rich food from which the body absorbs iron best includes fish, chicken and meat. According to Drugs.com, the highest source of iron which will give you 3.5mg or more per serving includes 3 oz. of chicken or beef liver, clams and oysters. A 3-oz. serving of cooked ground beef or steak, sardines in a can and cooked turkey meat will give you 2.1mg or more of iron. Lower iron content meats include chicken, salmon, halibut, ham and veal, with 0.7mg or more in 3 oz.
Folic Acid
According to The University of Maryland Medical Center, foods that are naturally high in folate include green leafy vegetables, citrus fruits, juices, beans, whole grains and bran, chicken and shellfish. Folic acid is often added to foods, and is stated on the labels as being "enriched," with the label showing the amount of folic acid per serving. You can get your daily serving from some breakfast cereals, flours, pasta, bread and rice products.
Considerations
Food made from plants, such as beans, leafy vegetables and whole-grain breads, are important sources of iron, but they don't absorb as well as the iron found in meat, chicken and fish. According to Bloodbook.com, eating more foods that contain vitamin C will enhance the iron absorption into the body; avoid drinking tea and coffee while eating high-iron food, as they contain tannin, a compound found to counteract the absorption of iron. Some drugs that counteract the absorption of folic acid include antacids and anti-inflammatory drugs. Taking long-term medication, such as birth control pills and cholesterol-lowering medications, will increase the need for your body to absorb more folic acid.
Member Comments