Iron Requirements: The average adult male should consume at least 10 mg of iron daily, while females require 18 mg. However, only 5% to 10% of dietary iron is absorbed by the body. Iron from plant sources is harder to absorb, so vegetarians should consume plenty of iron-rich foods.
Role of Iron: Iron is crucial for producing hemoglobin, which transports oxygen throughout the body. It’s essential for cognitive functions, concentration, and maintaining healthy skin, hair, and nails. Adequate iron levels are also important for blood donation.
Enhancing Iron Absorption: Consuming iron-rich foods with vitamin C-rich foods like citrus fruits improves iron absorption. Reducing intake of tea, coffee, and calcium-rich foods during iron-rich meals is advised, as they can inhibit iron absorption.
Iron-Rich Food Options:
- Vegetarian cuisine like Yong Tau Foo and Vegetarian Cai Fan.
- Beans and bean products, dark green leafy vegetables like spinach, kale, and kang kong.
- Brown rice, which has higher iron content than white rice.
- Meat dishes like Nasi Padang with meat, Prawn Noodles, and Steak. Iron from meat is better absorbed than from vegetables.
- Desserts like Sticky Date Pudding and Sesame Paste, and fruits such as prunes, figs, dates, and longans.
- Nuts and seeds like cashew and sesame.
Beverages: Orange juice aids in iron absorption, while coffee and tea can inhibit it.
Blood Donation: To donate blood, males require at least 13.0 g/dl and females at least 12.5 g/dl of hemoglobin. Low hemoglobin levels are a common reason for being ineligible to donate.
Awareness: Many are unaware of the iron content in their diet, leading to surprise when informed of low hemoglobin levels.
Blood Donation in Singapore: Only 1.82% of the residential population in Singapore donates blood. One unit of blood can save up to 3 lives.
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