Kostenloser Iron Intake Rechner
Berechnen Sie Ihren daily iron needs based on age und diet. Includes vegetarian adjustments. Kostenloser iron Rechner.
Recommended Iron
8.0 mg/day
Recommended Iron vs Age
Formel
## Iron Intake Recommendations Iron is essential for oxygen transport in the blood. Requirements vary by age and dietary pattern. ### RDA for Males | Age | RDA | |---|---| | 1-3 years | 7 mg | | 4-8 years | 10 mg | | 9-13 years | 8 mg | | 14-18 years | 11 mg | | 19+ years | 8 mg | Vegetarians need 1.8x more iron because plant-based (non-heme) iron is less readily absorbed.
Lösungsbeispiel
A 30-year-old omnivore.
- 01Age 19+ base iron = 8 mg
- 02Omnivore multiplier = 1.0
- 03Daily iron = 8 x 1.0 = 8.0 mg
- 04Upper limit (adult) = 45 mg
Häufig Gestellte Fragen
Why do vegetarians need more iron?
Plant-based iron (non-heme) is absorbed at a lower rate than animal-based iron (heme). The 1.8x multiplier accounts for this difference.
What are iron-rich foods?
Red meat, poultry, fish, beans, lentils, spinach, fortified cereals, and tofu are all good sources of iron.
What are signs of iron deficiency?
Fatigue, weakness, pale skin, cold hands and feet, brittle nails, and frequent infections are common symptoms.
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