鐵質需求計算機：貧血預防與鐵質攝取指南

Understanding Iron: The Oxygen Carrier

Iron is the core component of Hemoglobin** (in red blood cells) and **Myoglobin (in muscle cells), which transport oxygen. Without it, your "engine" runs out of air, leading to profound fatigue.

🚩 Who is At Risk?

1. Women (Reproductive Age): Monthly blood loss creates a constant deficit. RDA (18mg) is double that of men (8mg). 2. Vegans/Vegetarians**: Plant iron (Non-Heme) is harder to absorb. RDA is **1.8x higher (approx 32mg/day). 3. Endurance Athletes: "Foot-strike hemolysis" (destruction of blood cells from impact) and sweat loss increase needs by 30-70%.

Heme vs. Non-Heme Iron: Know the Difference

* Heme Iron (Superior): Found in meat, poultry, fish. Bioavailability is high (15-35%). * Non-Heme Iron (Standard): Found in spinach, lentils, fortified cereals. Bioavailability is low (2-20%) and easily blocked.

🥩 Heme vs. Non-Heme Absorption

| Type | Source | Absorption Rate | Affected by Phytic Acid? | Requires Vitamin C? | | :--- | :--- | :--- | :--- | :--- | | Heme Iron** | Meat, Poultry, Fish | **15-35% | No | No | | Non-Heme Iron** | Plants, Eggs, Dairy | **2-20%** | **Yes** (Huge Impact) | **Yes (Essential) |

⚡ Absorption Strategy: Boosters & Blockers

Iron is "fickle"—it hates company. * The Ultimate Booster**: Vitamin C (Ascorbic Acid). Adding 50mg of Vit C (e.g., half an orange) to a plant-based meal can **triple iron absorption. * The Blockers: * Calcium: Milk, cheese, yogurt. * Tannins: Tea, Coffee, Wine. * Phytates: Whole grains, legumes (soaking helps). * Rule: Drink coffee *between* meals, not *with* iron-rich meals.

Symptoms of Deficiency (Anemia)

* Shortness of breath (air hunger). * Pale skin or inner eyelids. * Restless Leg Syndrome (RLS). * Cold hands and feet. * Craving ice (Pica).