Why do adolescent females need iron

Girls between ages 9 and 13 need 8 milligrams of daily iron, which increases to 15 milligrams between 14 and 18 years of age. After age 18, she'll need 18 milligrams of daily iron, says the Office of Dietary Supplements. Iron in meat, fish and seafood is known as heme iron, whereas iron from plant sources and supplements is nonheme iron.

Heme iron is easier for the body to absorb, but a girl's system is still able to utilize nonheme iron from spinach, fortified cereal, beans, tofu and other plant-based foods.

Her digestive tract absorbs 15 to 35 percent of the heme iron she gets from her daily diet, explains the Office of Dietary Supplements. Nonheme iron has an absorption rate of 2 to 20 percent, which is impacted greatly by dietary factors. For example, phytate compounds in beans reduces nonheme iron absorption.

However, she can get nonheme iron to absorb at the maximum rate by adding a vitamin C-rich food to her meal. Vitamin C, from orange juice, strawberries and many other foods, enhances absorption of nonheme iron, making her body absorb the maximum possible amount.

Sodium regulates fluid balance, makes the heart beat and allows muscles to contract and relax. Therefore, all women of childbearing age need to consume adequate amounts of iron to support planned or unplanned pregnancy. There are several factors that contribute to an increased risk of iron deficiency in women of childbearing age:. Because adolescent girls and women of childbearing age have an increased risk of developing iron deficiency anemia, experts recommend they increase their intake of iron-rich foods and foods that enhance the absorption of iron from plant-based foods such as fortified cereals and bread.

Pairing plant-based sources of iron like spinach or peas with vitamin C-rich foods i. Additionally, girls and women of childbearing age should be screened for anemia every years. Those with anemia may need supplemental doses of iron to restore their iron levels to within normal limits. All Rights Reserved. Keep this product out of reach of children.

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Volume Iron Requirements in Adolescent Females. Beard John L. Oxford Academic. Cite Cite John L. Select Format Select format. Permissions Icon Permissions. Open in new tab Download slide. Google Scholar Crossref. Search ADS. Influence of age on laboratory criteria for the diagnosis of iron deficiency anemia and iron deficiency in infants and children. Expert Scientific Working Group. Summary of a report on assessment of the iron nutritional status of the United States population. Iron requirements and prevalence of iron deficiency in adolescents.

Iron requirements, iron balance and iron deficiency in menstruating and pregnant women. Iron supplementation for the control of iron deficiency in populations at risk. Issue Section:. Download all slides. View Metrics. Email alerts Article activity alert. One of the best sources of Vitamin C is oranges, but it is also found in other fruits, particularly papaya and strawberries, and a variety of vegetables, including red capsicum and broccoli. A healthy diet is important during breastfeeding because the mother must provide for her own nutrient requirements, as well as for the production of breastmilk.

Particular attention needs to be paid to protein, calcium, iron, vitamins and fluids. The best advice is to eat a variety of foods from each of the key food groups each day. The amount of extra food will vary according to appetite needs and weight loss. Aim to lose weight gradually until you have reached your pre-pregnant weight. Women who were anaemic during pregnancy should pay special attention to iron-rich foods as they will need to replace their iron stores.

It may be necessary to continue taking iron supplements — be advised by your doctor. Osteoporosis is a disorder characterised by thinning of the bones until they are weak and easily fracture or break. Women are at greater risk of developing osteoporosis than men, particularly after menopause, because oestrogen levels are reduced. Many factors are involved in the development of osteoporosis, including:. Vitamin D increases calcium absorption and is required for normal bone metabolism.

The main source of vitamin D for most people is sunshine. Women who have very low levels of sunlight exposure or have naturally very dark skin are at risk of vitamin D deficiency. Those affected may include women who cover most of their body when outdoors, shift workers, those who are unable to regularly get out of their house or women in residential care. Women who have certain medical conditions or are on some medications may also be affected.

It is important to balance the need to maintain adequate vitamin D levels with the risk of skin cancer from too much sun exposure. A sensible balance of sun protection and exposure can ensure that women are not at risk of vitamin D deficiency. Good dietary sources of vitamin D are margarine, eggs and oily fish such as mackerel and sardines.

Good sources of calcium include dairy foods, calcium-fortified soymilk and fish with edible bones. Phytoestrogens have been linked to a range of health benefits, especially for women. They are natural substances found in certain plant foods including:. Phytoestrogens are natural oestrogen-like substances.

Oestrogen is a hormone that is necessary for optimal health. There is a link between oestrogen levels and the development of heart disease, cancer and osteoporosis. At present, there is no evidence that increasing the intake of phytoestrogen will prevent heart disease, cancer and osteoporosis. This page has been produced in consultation with and approved by:.