Nutrient Corner: Iron

He was quick to the finish cause he ate his Spinach.  He was Popeye the Sailor Man.  This is the image my grandmother used to make three generations of our family eat spinach. So grandma had her work cut out for her.  What Popeye fans have known is that Spinach is a rich source of Iron.  And being quick to the finish and able to do amazing feats is all due to Popeye's iron.

Iron is a component of hemoglobin.  Hemoglobin is found in Red Blood Cells.  It is responsible for the transportation of oxygen throughout the body.  So the more oxygen available in the body the more energy to be created.

Foods rich in Iron include:  Liver,  Shellfish such as mussels and shrimp.  Meats such as venison and lean beef are sources of Iron.  And if you are a vegetarian or vegan there are may other sources of iron such as: soybeans, curry, thyme, tumeric, cinnamon, paprika, rosemary, oat bran, wheat bran, tofu, and beans.

Recommended Dosages:  Women are required to take Iron due to risk of anemia (menses cycle).  Men can maintain the same amount throughout adulthood.

Infants: .25 mg-5 mg as child ages 

Toddlers: 7 mg

 Young Children:  8-10 mg

Teens:  Male 8-11 mg     Female 8-15 mg

Adults: Men  8 mg       Women  18 mg    *Senior women should take 8 mg

Pregnant: 27 mg

Lactating: 9-10 mg  

So take Popeye's advice get your energy, strength and health in order.  Try foods rich in Iron.

Author Profile: Carly Greene

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