Iron is one of the minerals that cannot be missing in the diet - without it, the body will not function properly. It is the deficiency of iron that is responsible, among others, in for anemia. What role does iron play in the body? What iron-rich foods should you eat as often as possible? What are the iron standards? Can iron in tablets replace it from the diet?
Ironis one of the mineral elements, and therefore a substance that is essential for the proper functioning of the body. However, this iron cannot produce iron, so it must be supplied in adequate amounts with food every day.
Once delivered to the body, iron is absorbed in the duodenum. Then, in the blood, it binds to transferrin - a protein that transports iron to the bone marrow, spleen and liver, with the largest amount of this element stored in the latter organ. When blood is lost, the iron stores in these organs are used to producehemoglobin .
There are two types of iron:
- heme iron(found in animal products)
- non-heme iron(found mainly in plant products)
The former is best absorbed by the body. In turn, the use of non-haem iron by the body is difficult.
What is the role of iron in the body?
The human body contains 4 to 5 grams of iron. Most (about 70%) occurs primarily in hemoglobin - a protein (and blood pigment at the same time) that allows oxygen to be taken up in the lungs and donated in tissues. In turn, in the bone marrow, iron is used in the process of creating red blood cells or erythrocytes.
In addition, iron is a component of myoglobin - a protein found in muscles (chemically similar to hemoglobin) that allows the muscles to take the oxygen necessary for their work from the blood.
This element is also present in tissue enzymes, enabling them to function. In addition, it affects the metabolism of cholesterol and promotes the detoxification of harmful substances in the liver.
Iron also plays an important role in fighting bacteria andviruses by the immune system, and also supports the proper functioning of the nervous system.
The most common symptoms of iron deficiency:
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RDA Recommended Daily Iron Intake
- infants up to 5 months of age - 0.3 mg
- children from 6 months to a year - 11 mg
- children - from 1 to 3 years old - 7 mg; from 4 to 12 years old - 10 mg
- youth
- boys under 13 to 18 years of age - 12 mg
- girls up to 13 to 18 years old - 15 mg
- women
- up to age 50 18 mg
- over 50 - 10 mg
- men - 10 mg;
- pregnant women - 27 mg
- nursing women - 10 mg
Source: Food and Nutrition Institute (Nutrition standards for the Polish population - amendment)
It should be noted, however, that iron is difficult to digest - the body only absorbs about 10 percent. of the supplied amount of this element, and the rest is excreted. Therefore, you should consume about 10-20 mg of iron daily with food.
When does the need for iron increase?
The body's need for iron increasesin adolescence , especially in girls - due to the onset of menstruation. In addition, iron supplementation is indicated in overweight and obese people, on restrictive slimming diets, in vegetarians, as well as in women with prolonged and profuse menstruation and those after menopause. The need for iron is also higher during pregnancy.
GOOD TO KNOW>>Iron - an element essential in pregnancy for mother and baby An iron deficiency can occur, among others, by during heavy menstruation. Then you may experience dizziness or a faster heartbeat. If the deficiencies of this element are not replenished, anemia may develop. However, these are not the only symptoms of deficiency of this element. There are also more situations in which its blood level may drop. CHECK>>Iron deficiency - causes, symptoms, diet Too much iron can occur as a result of the overabsorption of this element from the gastrointestinal tract. An excess of this element in the body can also be caused by repeated blood transfusions or haemochromatosis - a disease involving the accumulation of iron in the body. Then the following appear: Excess iron can also lead to hormonal disorders, osteoporosis and depression. The most ironcan be found in meat, especially in offal (mainly in calf and beef liver and kidneys). The exception is fish meat, which is not rich in this element. 1.0 Grain products, nuts, seeds and grains are also good sources of iron Iron in small amountsis found in milk and dairy products, fruits and vegetables. Source: Kunahowicz H., Nadolna I., Iwanow A., Przygoda B.,Nutritional value of selected food products and typical dishes , PZWL medical publishing house, Warsaw 2005. Author: Time S.A Take advantage of the convenient online diets of the He alth Guide, also developed for people struggling with vitamin and micronutrient deficiencies. A carefully selected diet plan will respond to your individual nutritional needs. Thanks to them you will regain he alth and improve your well-being. These diets are developed in accordance with the latest recommendations and standards of research institutes. The absorption of non-haem ironfrom food by the body can be facilitated by including foods rich in vitamin C, such as, among others : For example, iron absorption from spinach when consumed alone is only 1-2%, and in foods with vitamin C it can increase up to five times. The absorption of iron is hindered by calcium and phosphorus, and is facilitated by vitamin C. CHECK>>What products contain the most vitamin C? In turn: make the absorption of iron difficult, because they bind this element into non-digestible compounds. Substances limiting the use of iron by the body can be found primarily in: People struggling with iron deficiencies should exclude these foods from the diet. It is worth knowing that alsosome medications may reduce the absorption of iron , e.g. : Read also:Iron deficiency symptoms and effects
Iron overload symptoms and effects
Iron rich foods - table
meat products iron content mg / 100 g of product fish iron content mg / 100 g of product
pork liver 18.7 sardine in tomatoes 2,9
blood sausage 16.9 sardine in oil 2,7
chicken liver 9.5 sardine, fresh 1,4
beef liver 9.4 herring smoked "Pikling" 1,4
pork kidneys 8.0 smoked mackerel 1,2
calf liver 7,9 fresh mackerel 1.0
chicken black pudding 6,6 salmon, fresh
cereal products iron content mg / 100 g of product seeds and grains iron content mg / 100 g of product nuts iron content mg / 100 g of product
wheat bran 14,9 pumpkin, seeds 15.0 pistachio nuts 6.7
corn flakes, with vitamins and iron 11,9 cocoa 16%, powder 10.7 coconut shrims 3,6
millet 4.8 blue poppy seed 8.1 hazelnuts 3,4
crispbread 4.0 sunflower seeds 4,2 peanuts 3,2
milk and dairy products, eggs iron content mg / 100 g of product fruit iron content mg / 100 g of product vegetables iron content mg / 100 g of product
whole milk, powdered 0.9 apricots, dried 3,6 soybeans, dry seeds 8,9
fat gouda cheese 0,7 panties,dried 3,3 white beans, dry seeds 6,9
Tylzycki full-fat cheese 0,7 raisins, dried 2,3 red lentils, dry seeds 5,8
Tilsit fat cheese 0,7 plum jam 2,2 parsley, leaves 5,3
Edam processed cheese 0.6 dates, dried 2,0 lentils, sprouts 2,9
chicken egg yolk 7,2 black currants 1,2 spinach 2,8
What facilitates and what hinders the absorption of iron?
