营养素知识: Iron, Fe
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食品标签上的营养素
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营养素知识
| 营养成分主要信息 | |||
| 营养素名称: | Iron, Fe | ||
| 营养素类别: | 矿物质 (Minerals) | ||
| 计量单位: | mg | ||
| 概要: | Iron is a critical component of hemoglobin, which transports oxygen from the lungs to tissues throughout the body. A person should get adequate iron intake to increase the red blood cell formation capability. | ||
| 营养素功效: |
Iron is a critical component of several proteins: hemoglobin, myoglobin, and cytochromes. Its key role is to transport oxygen in blood and muscle. • Make hemoglobin in red blood cell which transports oxygen from the lungs to tissues throughout the body for metabolism. • Make myoglobin, a protein to provide oxygen to muscles. • Required for red blood cell production in the bone marrow. It also plays other roles in the body: • Essential for activating certain enzymes and for making amino acids, collagen, neurotransmitters, and hormones • Needed for the metabolism of energy nutrients to produce energy • Help growth and development • Play the role in immune function for immune cells proliferation and maturation • Help with wound healing Notes: • ~2/3 body iron is in hemoglobin which is involved in the transport of oxygen from lungs to tissues throughout the body for metabolism. • ~25% body iron is in mobilizable iron store stored as ferritin in liver, spleen, and bone marrow. • ~15% body iron is in the myoglobin of muscle tissue. |
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Iron Rich Foods
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食物来源
Heme iron (with higher absorption rate ~25%):
• Organ meat (such as liver)
• Lean meat
• Seafood (such as tuna, sardines, haddock, shrimp, oysters, clam)
• Poultry
• Eggs
Nonheme iron (with lower absorption rate ~16.8%):
• Beans (such as kidney beans, pinto beans), lentils, and peas
• Soy products (such as tofu)
• Nuts (such as cashews and almonds) and seeds (such as pumpkin seeds)
• Green vegetables (such as spinach, kale, broccoli, and collard greens)
• Iron-fortified breakfast cereals and breads, and whole grain
• Dried fruits (such as raisins and prunes)
• Eggs
• Meat, seafood, and poultry
For vegan diet (pure vegetarian), the key food sources of Iron are as following:
• Fortified cereals, enriched and whole grains
• Legumes, such as black-eyed peas, kidney beans, pinto beans, lentils
• Dark green leafy vegetables, such as spinach, turnip greens
• Dried fruits, such as apricots, prunes, raisins
Vegetarians need higher amount of iron food intake because of the lower iron bioavailability from vegetables.
The factors which can enhance nonheme iron absorption:
• Vitamin C ascorbic acid
• Meat, fish, and poultry
• Acids (citric and lactic)
• Sugars (fructose)
The factors which inhibit nonheme iron absorption:
• Phytate: in foods such as soybeans, black beans, lentils, mung beans, split peas, and unrefined rice and grains.
• Polyphenols: in foods such as tea, coffee, many grain products, and red wine.
• Calcium inhibits the absorption of iron, especially nonheme iron from plant-based foods.
• Dairy products (such as cow milk) reduce iron availability. Spacing the intake of iron-rich foods or iron supplements with dairy products for about 1 hour.
Learn more about heme iron vs nonheme iron in the article:
Heme, an Essential Nutrient from Dietary Proteins, Critically Impacts Diverse Physiological and Pathological Processes
• Organ meat (such as liver)
• Lean meat
• Seafood (such as tuna, sardines, haddock, shrimp, oysters, clam)
• Poultry
• Eggs
Nonheme iron (with lower absorption rate ~16.8%):
• Beans (such as kidney beans, pinto beans), lentils, and peas
• Soy products (such as tofu)
• Nuts (such as cashews and almonds) and seeds (such as pumpkin seeds)
• Green vegetables (such as spinach, kale, broccoli, and collard greens)
• Iron-fortified breakfast cereals and breads, and whole grain
• Dried fruits (such as raisins and prunes)
• Eggs
• Meat, seafood, and poultry
For vegan diet (pure vegetarian), the key food sources of Iron are as following:
• Fortified cereals, enriched and whole grains
• Legumes, such as black-eyed peas, kidney beans, pinto beans, lentils
• Dark green leafy vegetables, such as spinach, turnip greens
• Dried fruits, such as apricots, prunes, raisins
Vegetarians need higher amount of iron food intake because of the lower iron bioavailability from vegetables.
The factors which can enhance nonheme iron absorption:
• Vitamin C ascorbic acid
• Meat, fish, and poultry
• Acids (citric and lactic)
• Sugars (fructose)
The factors which inhibit nonheme iron absorption:
• Phytate: in foods such as soybeans, black beans, lentils, mung beans, split peas, and unrefined rice and grains.
• Polyphenols: in foods such as tea, coffee, many grain products, and red wine.
• Calcium inhibits the absorption of iron, especially nonheme iron from plant-based foods.
• Dairy products (such as cow milk) reduce iron availability. Spacing the intake of iron-rich foods or iron supplements with dairy products for about 1 hour.
Learn more about heme iron vs nonheme iron in the article:
Heme, an Essential Nutrient from Dietary Proteins, Critically Impacts Diverse Physiological and Pathological Processes
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富含营养素食物示例: Iron, Fe |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Pork, fresh, variety meats and by-products, liver, cooked, braised
类别: 猪肉食品
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17.92 mg | 99.56% |
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Chocolate, dark, 70-85% cacao solids
类别: 甜食
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11.9 mg | 66.11% |
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Mollusks, oyster, eastern, wild, cooked, moist heat
类别: 鱼类和贝类产品
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9.21 mg | 51.17% |
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Seeds, pumpkin and squash seed kernels, roasted, without salt
类别: 坚果和种子食品
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8.07 mg | 44.83% |
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Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
类别: 牛肉食品
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5.09 mg | 28.28% |
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Spinach, cooked, boiled, drained, without salt
类别: 蔬菜及蔬菜制品
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3.57 mg | 19.83% |
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Beans, kidney, all types, mature seeds, cooked, boiled, without salt
类别: 豆类和豆类产品
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2.22 mg | 12.33% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
| 更多营养素信息 | |
| 概要 | Iron is a critical component of hemoglobin, which transports oxygen from the lungs to tissues throughout the body. A person should get adequate iron intake to increase the red blood cell formation capability. |
| 缺乏营养对健康的影响 |
Worldwide, iron deficiency is one of the most common nutrient deficiencies. Primarily impacts children and women of childbearing age. Here are some iron deficiency effect and symptoms: • Iron deficiency anemia, with low hemoglobin concentration caused by the severe depletion of iron stores • Reduced physical work capacity • Impaired cognitive function • Reduced capacity of immune response • Delayed psychomotor development in infants Iron deficiency detection stages: • Stage 1: measure serum protein ferritin in the blood which reflects iron stores status. The less the worse. • Stage 2: measure serum protein transferrin in the blood which transports iron. The more transferrin and the less serum ferritin the worse. • Stage 3: the lack of iron starts to limit the red blood cell hemoglobin production. This is detected by measuring hemoglobin and hematocrit amount. The less the worse. Notes: 1) Iron-deficiency anemia can impair aerobic activities performance, like long distance running, because aerobic activities require hemoglobin in red blood cells to deliver oxygen to the body cells for energy metabolism. To prevent from iron deficiency, physically active people, especially athletes, need to intake high quality iron rich foods and vitamin C-rich foods with each meal. |
| 超过上限对健康的影响 |
Excessive iron could be caused by: • Massive doses of iron supplements • Hemochromatosis disorder which causes bodies to absorb too much iron (more than what our bodies need) from the foods • Excessive alcohol which could damage the small intestine and increase the risk of hemochromatosis • Repeated blood transfusions which bypass the intestinal defense on iron absorption The excessive irons are accumulated in the liver, heart, joints, and other tissues. Iron overload could cause the following symptoms and health problems: • Excessive free irons act as free radical, they can attack cell lipids, DNA, and protein. Body tries to create storage protein called hemosiderin to avoid free irons. Hemosiderin is the iron protein in addition to the regular iron storage protein ferritin. • Gastrointestinal distress, such as constipation and nausea • Acute toxicity with vomiting and diarrhea • High doses of iron may decrease zinc absorption • Untreated iron overload can lead to cirrhosis, liver cancer, heart failure, and arthritis. |
| 参考资料 |
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| 更多信息 | Iron is a trace mineral (also called micromineral) which means human body requires in relatively small amounts (less than 100 milligrams per day). |
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| 日需量年龄组 | 每日需量建议 | 日摄入量上限 |
| 幼儿1至3岁: | 7 mg | 40 mg |
| 儿童4至8岁: | 10 mg | 40 mg |
| 男性9至13岁: | 8 mg | 40 mg |
| 男性14至18岁: | 11 mg | 45 mg |
| 男性19至30岁: | 8 mg | 45 mg |
| 男性31至50岁: | 8 mg | 45 mg |
| 男性51至70岁: | 8 mg | 45 mg |
| 男性71岁或以上: | 8 mg | 45 mg |
| 女性9至13岁: | 8 mg | 40 mg |
| 女性14至18岁: | 15 mg | 45 mg |
| 女性19至30岁: | 18 mg | 45 mg |
| 女性31至50岁: | 18 mg | 45 mg |
| 女性51至70岁: | 8 mg | 45 mg |
| 女性71岁或以上: | 8 mg | 45 mg |
| 女性孕妇(18岁以上): | 27 mg | 45 mg |
| 女性哺乳期(18岁以上): | 9 mg | 45 mg |
| FDA（基于2000卡路里的日常饮食）: | 18 mg |
| Iron, Fe 与其他营养素的相互作用 | |
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Vitamin C, total ascorbic acid
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维生素 C 促进非血红素铁Nonheme iron 的吸收
维生素 C 有助于将植物性食物中的三价铁 (ferric iron Fe3+) 转化为二价铁 (ferrous iron Fe2+)。 二价铁更易溶解，更容易被人体在小肠中吸收。 因此，在富含铁的植物性饮食中加入富含维生素C的食物或饮料，可以显着地提高铁的吸收。 |
| Manganese, Mn |
铁的摄入量和体内铁储存状态与锰的吸收量呈反比关系
铁和锰都通过二价金属转运蛋白 1 （Divalent Metal Transporter 1，DMT1）将它们吸收到肠道细胞中，它们竞争DMT1。铁补充剂比膳食铁更能抑制锰的吸收，因为补充剂提供浓缩的铁源。 人体内的铁储备会影响DMT1的表达。当铁储备较低（缺铁）时，身体会上调DMT1以增加铁和锰的吸收。相反，当铁储量较高时，DMT1 表达会下调，这会降低铁和锰的吸收。 |
| Zinc, Zn |
铁和锌补充剂可能会相互降低吸收率
铁 iron 和锌 zinc 在肠道中有共同的吸收途径，由于对这种转运蛋白的竞争，一种矿物质的高浓度可能会抑制另一种矿物质的吸收。此外，铁补充剂可与胃肠道中的锌形成不溶性复合物，从而降低锌的吸收率。 服用高生物利用度的硫酸亚铁 Ferrous Sulfate 补充剂时，尤其是在没有食物的情况下，对锌吸收的影响更为明显。铁补充剂量越高，锌的吸收减少越严重。反之亦然。 建议将铁和锌补充剂的摄入时间间隔几个小时，以减少直接的吸收竞争。最好从不太可能干扰锌吸收的动物产品中获取血红素铁 heme iron，同时确保从肉类、贝类、种子、坚果、奶酪和全谷物等食物来源中获取足够的锌。
参考资料: Iron and Zinc Homeostasis and Interactions: Does Enteric Zinc Excretion Cross-Talk with Intestinal Iron Absorption?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722515 |
| Calcium, Ca |
钙可能会抑制铁的吸收
多项研究表明，无论是来自食物还是补充剂的钙，如果与非血红素铁（存在于植物性食品中）同时摄入，钙会减少非血红素铁的吸收。 主要原因是肠道中形成的钙铁复合物会减少铁吸收量。 不过这种抑制作用是暂时性的。 |
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |