Iron

Iron is a mineral that can be found in food. There are two types: heme and non-heme. Food from animal sources (meat, eggs, fish) have both types of iron. Non-heme iron can be found in plants (e.g. leafy vegetables, grains, beans) and is harder to absorb compared to heme iron. The best strategy to increase your intake and absorption of iron is through a balanced diet. Eating meat with vegetables and fruits increases iron absorption.

Health Functions
Iron is mainly responsible for the transport of oxygen throughout the body. It is found in the hemoglobin of the blood.

Disease Risk Reduction
When the body is low in iron, not enough red blood cells can be made, therefore the transport of oxygen will become limited. This condition is called iron-deficiency anemia. Iron deficiency symptoms include paleness, dizziness, and headaches. On the other hand, too much iron is also detrimental to your health since it can induce the overproduction of free radicals in the body.

Groups at Risk
People who are at risk for iron deficiency include pregnant women, children, women with heavy menstrual bleeding, and individuals with cancer, gastrointestinal disorders, and heart failure.

Intake Recommendations
The recommended daily allowance for iron is 11-18 milligrams of iron for adults.

7D VARIETY Recommendations
Consuming a cup of Energy Dates can provide you 7% of the recommended daily intake for iron. Although it is not as high compared to animal-based food items, it is still a good source when compared to other fruits. Our body cannot make iron so it is important to consume enough of it from your diet. 7D VARIETY recommends you to consume Energy Dates since it can contribute to your daily iron intake.