免费铁摄入量计算器
根据年龄和性别计算每日铁元素推荐摄入量。
Recommended Iron
8.0 mg/day
Recommended Iron vs Age
公式
## 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.
计算示例
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
常见问题
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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