How Much Iron Does Your Man Need? Not As Much As You Think! by Joy Stephenson-Laws JD
Iron is an essential mineral that helps transport oxygen throughout the body and create new red blood cells. However, consuming large amounts of iron may be detrimental. Men should generally aim for only 8 mg of iron a day. In comparison, premenopausal women should aim for 18 mg per day.
While women lose iron when they menstruate, men may have an increased risk of consuming too much iron. Your body can’t get rid of extra iron, and too much of it could damage organs and joints. An excess of stored iron may also increase the risk for heart disease, diabetes, cancer, arthritis and other conditions, according to the Iron Disorders Institute. So how can we be proactive?
- Know the foods that are rich in iron.
- If there is too much iron in the blood, donating blood may help with the removal of some iron, while saving a life in the process.
- There are two forms of iron in food: heme and non-heme. Heme iron is absorbed two to three times more efficiently than non-heme. Heme iron foods include meat, fish and poultry. These should be eaten less frequently if you are aiming for less iron.
- Grains and rice are high in fiber and may help combat the absorption of non-heme iron.
Enjoy your healthy life!