Iron is a vital element for the body. It plays a very large role in the process of blood formation. Iron is a part of hemoglobin, as well as in the cell membranes of the whole organism. An adult should contain approximately 4 g of iron. In the body it is quite small, so you need to consume about 1.5 grams of this element daily. However, it is poorly absorbed in the body, so we need to consume about 15 g daily. Iron-containing foods can be its main source for us.
The benefits of iron for the body
Iron contained in products contributes to the normalization and regulation of the respiration process in the cells, that is, it is responsible for the oxygen exchange in the cells. If the gland is not enough, then a disease called anemia can develop. The symptoms of this disease are: fatigue, weakness, pallor, fainting, rapid heartbeat and shortness of breath. This disease can lower your body’s resistance to various infections and other diseases. In addition, it leads to a breakdown and loss of efficiency. Read more about the signs and methods of treating anemia in the article Iron deficiency anemia: symptoms and treatment.
Of particular importance is the presence of iron for women of reproductive age. They need almost two times more of this element than men. This is explained by the fact that women lose a large amount of blood during their menstruation. A lot of iron is also necessary for pregnant women (about two times more than the average person). This is explained very easily: the mother must nourish and saturate with useful elements not only her body, but also the body of the future baby. How to treat anemia during pregnancy, read the article Anemia during pregnancy.
Iron in food
Iron in products can be of two types: heme and non-heme. Heme iron is mainly found in animal products. It is easier absorbed by the human body, and it is it that participates in the blood formation in our body and is part of hemoglobin. A particularly large amount of this element is contained in the so-called by-products: lungs, kidneys and liver.
However, the presence of this element can boast of almost any kind of meat. From seafood can be distinguished shrimp, shellfish. Black caviar is also added here.
Among the plants there are also quite a lot of iron-containing products. Moreover, in some of them, this element is no less than in animal products. However, the iron contained in plants is absorbed much worse.
According to the iron content in plants, the absolute leaders are legumes. These plants are the richest with this element. These plants include: beans, peas and lentils.
Further, iron-containing fruits and vegetables should be announced. Representatives of this group: spinach, potatoes, carrots, bananas, cauliflower, apricots, peaches, apples and beets.
Among the berries and nuts can be distinguished blueberries, strawberries, raspberries, walnuts and almonds. In buckwheat, wheat and rye bread also contains iron.
Of all plant foods, the largest amount of iron is found in dried porcini mushrooms.
- Iron has an enemy - calcium. It is he who interferes with the absorption of iron. That is why you should not eat iron-containing products and dairy products together. Also, tea, coffee and red wine have a negative effect on the absorption of the element.
By following simple rules and enriching your diet with foods that contain iron, you will always be in great shape, and will also be able to effectively deal with signs of tiredness.