Calculadora de Ingesta de Hierro
Calcula tu ingesta diaria recomendada de hierro según edad, género y dieta.
years
Recommended Iron
8.0 mg/day
Upper Limit45 mg/day
Recommended Iron vs Age
Fórmula
Iron Intake Recommendations
Iron is essential for oxygen transport in the blood. Requirements vary by age and dietary pattern.
RDA for Males
Vegetarians need 1.8x more iron because plant-based (non-heme) iron is less readily absorbed.
Ejemplo Resuelto
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
Preguntas Frecuentes
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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