Kompas.com – Iron is an important mineral that the body needs to produce hemoglobin, protein in red blood cells that help transport oxygen throughout the body.
You can get iron from foods such as red meat and dark green leafy vegetables, as well as food supplements.
The following are the benefits of iron for the body:
Also read: 7 Types of Foods that are good for people with anemia, add iron
Increase energy
Iron helps carry oxygen in hemoglobin throughout the body so that cells can produce energy. Iron deficiency can cause the body to get tired and weak.
Improve physical performance
Iron is very important to carry oxygen to the muscles. Iron deficiency can reduce the performance of athletes, including strength, endurance, speed, coordination, and recovery.
Improve the immune system
Iron deficiency can increase the risk of infection because iron plays a role in the optimal immune system function.
Important for pregnant women
During pregnancy, the body needs more iron due to increased blood volume and oxygen demand for fetal growth.
Iron -rich food
Some foods that contain iron naturally include:
Also read: Iron, Minerals that play a role in the formation of red blood cells
- Fish
- Spinach
- Innards (liver, kidney, heart)
- Red meat
- Nuts
- Pumpkin seeds
- Broccoli
- Know
- Dark brown
Who needs iron supplements?
Some groups that may require iron supplements are:
- Female childbearing age
- Women with severe menstruation
- Pregnant mother
- Routine blood donor
- Vegetarian or vegan that does not replace meat with other iron sources
- Elderly over 65 years
- Patients with cancer, digestive disorders, or heart failure
- Athlete
- Premature babies or those who experience growth surge
Who should avoid iron supplements?
The doctor does not recommend consuming iron supplements if a person does not have iron deficiency or no high risk of experiencing iron deficiency.
Illustration of food ingredients that are good for increasing iron absorption. The risk of lack and excess iron
The advantages and disadvantages of iron turned out to be equally risky. The following is a list:
Risk of iron deficiency
Iron deficiency can cause anemia characterized by symptoms such as fatigue, shortness of breath, dizziness, and pale skin.
The risk of iron deficiency in pregnant women and children is also at risk of causing a child’s growth and development.
Also read: Iron Lack can cause anemia, what are the signs?
The risk of excess iron
Excessive consumption of iron can be dangerous. People with genetic conditions such as hemochromatosis are at high risk of experiencing a buildup of iron in the body that can damage organs.
The impact of excess iron
- Organ damage: Excess iron can accumulate in the liver and other organs, causing cell damage.
- Digestive problems: Iron supplements can cause nausea, vomiting, constipation, and abdominal pain.
- Interaction with drugs: Iron supplements can reduce the effectiveness of some drugs such as levodopa, penicillalamine, and levothyroxine.
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