Sumber Makanan Yang Kaya Kandungan Zat Besi

Sumber Makanan Yang Kaya Kandungan Zat Besi

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Zat besi adalah mineral yang sangat penting bagi tubuh untuk memaksimalkan tugas hemoglobin dalam membawa oksigen di dalam darah. Singkatnya, kekurangan zat besi dapat menyebabkan serangkaian masalah kesehatan yang serius, salah satunya adalah anemia.

Kekurangan zat besi, dapat menyebabkan tubuh tidak dapat memproduksi hemoglobin, sehingga proses penyaluran oksigen terhambat. Alhasil, Anda akan mengalami kelelahan, merasa lemah, dan mudah marah.

Gejala kekurangan zat besi 

Dilansir Mayo Clinic, inilah tanda-tanda ketika tubuh mengalami kekurangan zat besi:

  • Kelelahan ekstrim
  • Merasa lemah
  • Kulit pucat
  • Rasa sakit di dada, detak jantung cepat dan napas pendek
  • Sakit kepala, pusing dan kepala terasa berat
  • Tangan dan kaki terasa dingin
  • Peradangan di lidah dan tenggorokan
  • Kuku mudah patah
  • Tidak napsu makan

Ketika Anda mengonsumsi makanan yang mengandung zat besi, zat besi akan diserap tubuh melalui berbagai organ pencernaan. Seperti dilansir WebMD, ada dua jenis zat besi yaitu heme dan nonheme. Zat besi heme bertugas menyalurkan hemoglobin yang sumbernya dari daging merah, ikan, dan unggas. Sedangkan zat besi nonheme adalah zat besi yang berasal dari tumbuh-tumbuhan.

Zat besi yang dibutuhkan setiap usia tidak sama, dilansir Medical News Today, berikut adalah rekomendasi kebutuhan harian zat besi berdasarkan usianya.

Bayi:

0-6 bulan 0,27 miligram
7-12 bulan 11 miligram

Anak-anak:

1-3 tahun 7 miligram
4-8 tahun 10 miligram

Pria:

9-13 tahun 8 miligram
14-18 tahun 11 miligram
19 tahun ke atas 8 miligram

Wanita:

9-13 tahun 8 miligram
14-18 tahun 15 miligram
19-50 tahun 18 miligram
51 tahun ke atas 8 miligram
selama hamil 27 miligram
selama menyusui 19 tahun ke atas 9 miligram

Kebutuhan zat besi pada wanita lebih tinggi ketimbang pria karena wanita mengalami menstruasi dan kehamilan serta menyusui. Apabila kebutuhan harian zat besi tercukupi, maka tubuh mendapatkan sumbangan energi agar proses pencernaan makanan lancar, sistem kekebalan tubuh berjalan baik, dan tubuh dapat mengontrol suhu tubuh dengan baik pula.

Sumber zat besi

Sumber makanan dengan kandungan zat besi yang dibutuhkan tubuh di antaranya:

  • Sereal
  • Tahu
  • Telur
  • Labu
  • Kacang-kacangan
  • Kismis
  • Brokoli
  • Bayam
  • Nasi merah
  • Kerang-kerangan
  • Cokelat hitam
  • Hati sapi
  • Daging cincang
  • Kentang

Untuk memaksimalkan penyerapan zat besi, dianjurkan mengonsumsi makanan yang kaya kandungan vitamin C seperti brokoli, kiwi, sayuran hijau, melon, jeruk, cabai, strawberry, dan tomat.

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 14 April 2023 | 11:46
Tags : kekurangan zat besi

Christine Mikstas, RD, LD. 2020. Iron-Rich Foods. Available from : https://www.webmd.com/diet/iron-rich-foods#1

Megan Ware, RDN, L.D. 2018. Everything you need to know about iron. Available from : https://www.medicalnewstoday.com/articles/287228

 

Mayo Clinic Staff. 2019. Iron deficiency anemia. Available from : https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034

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