Iron
Iron is an essential nutrient. What are the recommended doses for healthy hair?
- 8 mg/day for men 5
- 18 mg/day for premenopausal women 5
- 8 mg/day for postmenopausal women 5
- 27 mg/day for pregnant women 5
- 9 mg/day for lactating women 5
Dietary Sources of Iron
- Berries 222
- Cashews 222
- Figs 222
- Fish 2
- Fortified cereals and breads 5
- Leafy vegetables (except spinach)
2, 222 - Leeks 222
- Poultry 2
- Red meat 2
- Wild amaranth 117
One quick and inexpensive way to add some iron is to take a spoonful of blackstrap molasses every day. 222
Physiological Effects and Benefits of Iron
- Iron deficiency can cause brittle hair and thinning hair.
2, 37 - Necessary for a healthy immune system. 37
- Take enough vitamin C your body needs it to absorb iron. Try having a citrus fruit for dessert, especially after a meal with red meat. 222
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