Foods Containing Iron: Not Only Tasty, But also Healthy!
What is Iron?
Iron is the most abundant metal in the earth’s crust.
The role of iron is great not only in the economic life of society, but also in the human body, while the body itself is not capable of producing iron, it receives it only from external sources.
A balanced diet is the key to health and well-being. But is it possible to create an ideal diet in which there is no shortage of vitamins and minerals?
What place among them is iron and why is it so important for us to have enough of it in the body?
Iron is one of the most important elements that ensure the normal functioning of the human body. The content of this element is directly related to the level of hemoglobin in the blood, and therefore, with the transfer of oxygen to the tissues. Iron is also part of many enzymes, supports the immune system, participates in metabolism, is responsible for the process of hematopoiesis, and affects the growth of the body.
Daily Iron Intake For People?
If the iron supply is not replenished, the body lets you know about this: the condition of the hair, skin and nails becomes worse, constant fatigue and lethargy are felt.
If a person is healthy, then his body contains 3-4 mg of iron.
Moreover, two thirds is present in the blood and only one third is found in the bones, liver and spleen. In the process of vital activity, iron is consumed daily: during sweating, exfoliation of the skin, and in women also with menstrual blood loss. Therefore, iron stores need to be constantly replenished. This can be done with certain foods. Moreover, it should be borne in mind that each group of people needs its own amount of iron.
Who should eat more foods containing iron?
Some of us need increased amounts of iron.
It is possible to compensate for this deficiency with the help of iron-containing products of both animal and plant origin. Who should eat more foods containing iron?
For example, pregnant women, since the volume of blood in their body increases due to the enlargement of the uterus and the growth of the fetus. In order for the body to produce more blood, it needs twice as much iron. Also, in the postpartum period, the iron content in the body may be low.
A large amount of iron is found in offal, meat, fish, eggs. Vegetarians who do not include these foods are usually severely iron deficient.
Those who adhere to strict diets face the same problem. The level of iron also decreases after blood loss associated with trauma, heavy menstruation, blood donation. The need for iron increases in athletes and people whose work is associated with high physical exertion (porters, handymen, loaders, etc.): a large amount of iron is excreted from the body through the skin along with the sweat.
The easiest way to find out your iron level in your blood is through a complete blood count. The hemoglobin level in this test allows you to indirectly estimate the iron content in the blood.
Daily iron requirement:
- Women 10-30 mg;
- Pregnant women – at least 30 mg;
- Men – 8 mg;
- Children under 13 years old – 7-10 mg;
Boys – 10 mg;
Girls – 15 mg
An overdose of iron is also possible, for example, if you eat simultaneously and in large quantities meat, cereals containing iron food additives, then the element will begin to be deposited in the body and negatively affect the liver, kidneys, bladder, heart, blood vessels, can provoke the appearance of sugar diabetes and rheumatoid arthritis.
Women with the onset of menopause should monitor their iron intake and reconsider their dietary system, since the iron content decreases with the disappearance of monthly blood loss.
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