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缺铁性贫血 (Iron-deficiency anemia) 是最常见的营养缺乏症,症状包括易疲劳、身体虚弱、经常感觉冷、皮肤苍白、头晕、头痛、舌苔红等。以下编译自国家卫生研究院 关于铁的综述文章。
人体需要摄入多少铁? 下表列出了建议每日摄入量,单位毫克 (mg)。
素食主义者日常膳食中缺少肉类、家禽和海鲜等,因此铁摄入量几乎是建议摄入量的 2 倍。此外,注册营养师 Julia Zumpano 还建议素食或纯素食主义者在日常膳食中多吃富含维生素 C 和铁的食物,控制富含钙质的食物,钙会减少身体对铁的吸收。
年龄 男性 女性 怀孕 哺乳 出生至 6 个月 0.27 mg 0.27 mg 7~12 个月 11 mg 11 mg 1~3 岁 7 mg 7 mg 4~8 岁 10 mg 10 mg 9~13 岁 8 mg 8 mg 14~18 岁 11 mg 15 mg 27 mg 10 mg 19~50 岁 8 mg 18 mg 27 mg 9 mg 51 岁及以上 8 mg 8 mg
富含铁的食物有哪些? 豆类和豆制品 :豌豆、鹰嘴豆、大豆、扁豆、豆腐和发酵的大豆类食物。 水果: 无花果、葡萄干、西梅或西梅汁等。 肉类、家禽、海鲜等蛋白质食物 :牛肉、猪肉、羊肉、鸡肉、火鸡肉、肝脏、火腿、蛋、虾、蛤蜊、金枪鱼、沙丁鱼、鲭鱼、生蚝、扇贝等。 蔬菜 :西兰花、四季豆、深色绿叶蔬菜 (如羽衣甘蓝、菠菜等)、土豆、白菜、番茄和番茄酱等。 坚果和种子 :开心果、南瓜子、芝麻、亚麻子、杏仁、腰果、松子等。 加工食品 :燕麦谷物、全麦面包、白面包等。 铁有血红素铁和非血红素铁两种类型。血红素铁通常存在于肝脏、肉类、家禽和海鲜中;非血红素铁大多存在于豆类、坚果、种子和一些蔬菜中。其中,血红素铁更易于人体吸收 。
我是否摄入了足够的铁? 均衡饮食是保持铁摄入的主要途径,但某些人更容易铁摄入量不足:
女性 孕妇 婴儿,尤其是早产或出生体重过低的婴儿 频繁献血者 患有癌症、胃肠道疾病或心力衰竭的人 缺铁有什么后果? 当体内储存的铁水平明显降低,就会出现缺铁性贫血,红细胞变小,血红蛋白减少,血液中携带的氧气变少。
缺铁性贫血的症状包括胃肠道不适、身体虚弱、易疲倦、注意力和记忆力变差。缺铁性贫血患者抵抗细菌和感染的能力也会变弱,难以维持体温,容易感觉冷。婴幼儿如果患上缺铁性贫血,就可能导致学习障碍。
铁对健康有哪些影响? 铁是身体中血红蛋白和肌红蛋白的关键成分。血红蛋白帮助身体将氧气从肺运送到各个部位;肌红蛋白专门为肌肉提供氧气。缺铁就意味着身体没有足够的红细胞来携带氧气,细胞缺乏能量。 铁还是一些人体细胞和激素产生的必要元素,对于大脑发育同样重要。 保证充足的铁摄入对孕妇、哺乳期女性和婴幼儿尤为重要。孕期女性体内的血液量会增加,对铁的需求量也更多。这时如果母亲铁摄入量不足就容易患上缺铁性贫血,还会增加胎儿早产、出生体重过低和缺铁风险等。同时,铁缺乏也会影响胎儿大脑发育。孕妇及哺乳期女性应根据产科医生建议,适当服用铁补充剂。 婴儿缺铁性贫血可能导致心理发育延迟、社交退缩和注意力不集中等问题。6~9 月龄的足月婴儿需要吃富含铁的固体食物,或者喝含铁的配方奶粉。 有些慢性疾病可能干扰人体运用铁的能力,导致贫血。这些疾病包括类风湿性关节炎、炎症性肠病和某些癌症等。这种情况下,日常膳食和铁补充剂无法改善贫血,需要针对基础疾病进行治疗,病情得到控制的同时,贫血状况也会随之改善。 5 种补铁保健品推荐 保健品中的铁通常为硫酸亚铁 (ferrous sulfate),葡萄糖酸亚铁 (ferrous gluconate),柠檬酸铁 (ferric citrate) 或硫酸铁 (ferric sulfate) 。
意外过量服用含铁补充剂可能导致中毒,因此要存放在远离儿童的地方。
$14.00 on Amazon Also at iHerb Thorne 铁螯合甘氨酸亚铁补充剂 60 片 铁螯合甘氨酸亚铁 25mg,占每日摄取量的 139% 45 天内免费退货政策
*本文均为写作时价格
Thorne 铁螯合甘氨酸亚铁补充剂 是专为改善铁储备不足而设计。这种胶囊状补充剂含有 25mg 的铁,采用螯合亚铁甘氨酸亚铁形式,易于人体吸收,并且相比其他铁补充形式较少引起胃肠道副作用。产品还拥有 NSF 运动认证,确保不含大多数体育组织禁用的物质,适合运动员使用。此外,Thorne 的生产设施也通过了国际多个第三方组织的审核,保证了产品的高标准和安全性。
易吸收 较少副作用 获得 NSF 运动认证及其他第三方认证 无麸质,不含人工色素和香料
$28.99 on Amazon Also at 官网 Also at iHerb MegaFood 血红素生成补充剂 90 粒 铁螯合甘氨酸亚铁 26 毫克,维生素 C 15 毫克
MegaFood 血红素生成补充剂 是一款专为补充铁和其他关键维生素而设计的素食胶囊状补充剂。该产品含有 26 毫克的铁螯合甘氨酸亚铁和 15 毫克的维生素 C,后者可增强铁的吸收效率。除此之外,它还包含叶酸和维生素 B12,这些都是维持健康血细胞所必需的。MegaFood 血红素生成器通过了多项认证,包括素食认证和非转基因认证,并且经第三方验证无草甘膦残留,确保了产品的纯净和安全。
吸收良好,维生素 C 有助于提高铁的吸收效率 补充叶酸和维生素 B12 素食、非转基因和无草甘膦残留物的第三方认证 适合素食者 相对于市场上其他补充剂,价格偏高 未进行第三方质量或效力检测
$15.98 on Amazon Also at iHerb Nature Made 铁补充剂 180 片 硫酸亚铁 65 毫克,每日铁摄取量的 361%
Nature Made 铁补充剂是一种经济实惠的铁补充剂,设计用于高效地补充铁质。每片含有 65 毫克的铁,相当于 325 毫克的硫酸亚铁,提供超过每日推荐摄取量的 361%。该产品的铁源是硫酸亚铁,这种形式因其优良的溶解性和较快的铁释放速度,而易于人体吸收。此外,Nature Made 铁补充剂通过了美国药典(USP)的认证,确保了其纯度、效力和功效。尽管铁片可能会导致一些胃肠道副作用,如便秘,但它们无人工香料或色素,也无麸质,非常适合需要大剂量铁补充的个体。
高剂量铁含量 价格合理,适合长期使用 第三方检测 不含人工香料、色素,无麸质
$16.22 on Amazon Also at iHerb ChildLife Essentials 液态铁补充剂 铁螯合甘氨酸亚铁 20 毫克
ChildLife Essentials 液体铁是一种专为儿童设计的铁补充剂,提供天然浆果味,非常适合婴儿、儿童和青少年使用。每茶匙含有 20 毫克的铁螯合甘氨酸亚铁,这种形式的铁更易于吸收,有助于预防和治疗缺铁性贫血。此外,该产品不含人工色素或香料,无麸质、无奶制品,并且是非转基因产品,符合健康和安全的高标准。
易于吸收的铁形式 天然浆果味,便于儿童服用 不含人工色素或香料 无麸质、无奶制品 适合 6 个月及以上的儿童使用 与其他同类产品相比,价格可能较高。 可能的胃肠道反应,如便秘等 最推荐孕妇铁补充剂 $19.95 起 at 官网 FullWell Iron Bump 铁胶囊 铁螯合甘氨酸亚铁 25mg,占推荐日摄入量的 139%
FullWell Iron Bump 是一款专为孕妇设计的铁补充剂,每份含有 25mg 铁螯合甘氨酸亚铁(占推荐日摄入量的 139%)、50mg 维生素 C(占推荐日摄入量的 56%)以及 150mg 的有机混合物(包括甜菜根粉、西兰花粉、胡萝卜根粉、蒲公英提取物、荨麻提取物)。这款铁剂来自由女性创立的 FullWell 公司,该公司专注于为女性的生育旅程各阶段提供营养支持。产品设计易于消化,能最大限度减少胃肠道不适,并且包含维生素 C 以促进铁的吸收。
第三方检测 减少胃肠道不适 含维生素 C,增强铁的吸收效率 含有机植物成分 仅通过 FullWell 官网销售 相比市场上其他产品,价格昂贵
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