Iron Intake ماشینحساب
از Iron Intake ماشینحساب برای دریافت نتایج سریع و دقیق استفاده کنید.
نحوه استفاده از این ماشین حساب
- Age (years) را وارد کنید
- Sex (0=male, 1=female) را وارد کنید
- Pregnant (0=no, 1=yes) را وارد کنید
- Current Iron Intake (mg/day, 0 if unknown) را وارد کنید
- روی دکمه محاسبه کلیک کنید
- نتیجه نمایش داده شده در زیر ماشین حساب را بخوانید
Iron Requirements by Age and Sex
Iron requirements vary significantly by life stage:
- Men 19+: 8mg/day
- Women 19–50: 18mg/day (menstruation increases losses)
- Women 51+: 8mg/day (post-menopause)
- Pregnant women: 27mg/day
- Adolescents 14–18 (male): 11mg/day
- Adolescents 14–18 (female): 15mg/day
Iron deficiency is the most common nutritional deficiency worldwide, affecting approximately 2 billion people.
Types of Iron: Heme vs Non-Heme
Dietary iron comes in two forms:
- Heme iron: Found in animal products (meat, poultry, fish). Absorbed at 15–35% efficiency.
- Non-heme iron: Found in plant foods (legumes, spinach, fortified cereals). Absorbed at only 2–20% efficiency.
To enhance non-heme iron absorption: eat vitamin C-rich foods alongside iron sources. Inhibitors include calcium, tannins (tea, coffee), and phytates (whole grains).
Best iron sources: beef liver (6mg/oz), oysters (8mg/3oz), fortified cereals, lentils (3.3mg/half cup), spinach (3.2mg/half cup cooked).
Signs of Iron Deficiency
Iron deficiency anemia symptoms include:
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Dizziness or lightheadedness
- Cold hands and feet
- Brittle nails
- Unusual cravings for non-food items (pica)
Diagnosis requires a blood test measuring hemoglobin, hematocrit, serum ferritin, and transferrin saturation. Do not self-supplement iron without testing — excess iron can be harmful.
Frequently Asked Questions
Who is most at risk for iron deficiency?
Women of reproductive age (due to menstrual blood loss), pregnant women, infants and young children (rapid growth), vegetarians/vegans (plant iron is less bioavailable), athletes (especially female runners), and people with digestive disorders affecting absorption.
Can I get too much iron?
Yes — iron toxicity is possible, especially from supplements. The tolerable upper limit is 45mg/day for adults. Acute iron poisoning from large supplemental doses is a leading cause of accidental poisoning in children. Never give adult iron supplements to children.
Does cooking in cast iron increase food iron content?
Yes — cooking acidic foods (tomato sauce, applesauce) in cast iron can significantly increase their iron content, sometimes by 20x. This is a helpful strategy for people with iron deficiency who don't want to supplement.
توصیه روزانه آهن (RDA)
مقدار توصیهشده روزانه آهن به تفکیک سن و جنس.
| گروه سنی | RDA (مرد) | RDA (زن) |
|---|---|---|
| Infants 0–6 months | 0.27 mg | 0.27 mg |
| Infants 7–12 months | 11 mg | 11 mg |
| Children 1–3 years | 7 mg | 7 mg |
| Children 4–8 years | 10 mg | 10 mg |
| Boys 9–13 years | 8 mg | — |
| Girls 9–13 years | 8 mg | — |
| Boys 14–18 years | 11 mg | — |
| Girls 14–18 years | 15 mg | — |
| Men 19–50 years | 8 mg | — |
| Women 19–50 years | 18 mg | — |
| Men 51+ years | 8 mg | — |
| Women 51+ years | 8 mg | — |
| Pregnant women | 27 mg | — |
| Breastfeeding women | 9–10 mg | — |
آخرین بهروزرسانی: March 2026