2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Iron is vital for health and is found in every human cell, mainly associated with the proteins that make up the oxygen-carrying hemoglobin molecule. The human body contains about 4 grams of iron.
The food iron is in two forms, one of which occurs only in animal meat, as it is derived from hemoglobin myoglobin and from animal tissues. The other form of iron is found in plant foods and dairy products.
The functions of iron in the human body
- Distribution of oxygen - iron serves as the nucleus of the hemoglobin molecule, which is the oxygen-carrying component of red blood cells. Red blood cells take oxygen from the lungs and distribute it to the tissues in the body. This ability is explained by the presence of iron in the hemoglobin molecule. In the absence of iron, the body will produce less hemoglobin and therefore less oxygen to deliver to the tissues.
- Iron is also an important component of another protein called myoglobin. It is also an oxygen-carrying molecule that distributes oxygen to the cells in the muscles, especially the skeletal and heart muscles.
- Energy production - iron plays a key role in energy production as a component of some enzymes, including iron catalase, iron peroxidase and cytochrome enzymes. It is also involved in the production of carnitine, an essential amino acid important for proper fat absorption. The functioning of the immune system is also dependent on the availability of enough iron.
Daily intake of iron
The need of different groups of people from iron is different. The need for iron per 1 kg of weight is as follows: for adults - 0.1 mg, for children - 0.6 mg and for pregnant women - 0.3 mg. The indicated amounts of iron are for one day.
Iron deficiency
The deficit of iron it can be caused by insufficient food intake, poor absorption, parasitic infections and medical conditions that cause internal bleeding. People who donate blood regularly, women with excessive menstrual bleeding, those who use drugs (eg, antacids) that interfere with iron absorption, pregnant and lactating women may be at risk of iron deficiency. In addition, the elderly, vegetarians, children are often deficient in this mineral.
Iron deficiency causes micrositic and hypochromic anemia, a condition characterized by insufficient red blood cells and reduced oxygen absorption capacity. People with low levels of iron have various symptoms in the body, including fatigue, weakness, low endurance, decreased ability to concentrate, increased susceptibility to infections, hair loss, dizziness, headache, brittle nails, apathy and depression. They may also have an unusual eating behavior called citrus, in which they eat inappropriate or inedible materials such as mud, clay, charcoal, lead. In children, iron deficiency is associated with learning difficulties and lower IQ.
Iron overdose
Iron poisoning caused by ingestion of large amounts of iron-containing supplements causes nausea, vomiting, damage to the lining of the intestinal tract, shock and liver failure and is a leading cause of death among children.
Much of the iron obtained from food is found in cereals and especially in bran and germ. As a result of grinding wheat, which removes bran and sprouts, about 75% of the natural iron content is eliminated. Refined grains are often fortified with iron, but added iron is less absorbable than natural iron. Cooking in iron cookware adds iron to the food, which can eventually lead to iron toxicity.
Iron absorption
Iron absorption increases when there is an increased physiological need for iron, which occurs in children during periods of rapid growth and during pregnancy and lactation.
Iron absorption is reduced in people with low stomach acid, a condition that occurs in the elderly and those who use antacids frequently. In addition, the absorption of iron can be reduced by the caffeine and tannin contained in coffee and tea. The enzymes phytates, found in whole grains, and oxalate, found in spinach and chocolate, can also reduce iron absorption.
The use of the following drugs can increase the amount of iron the body needs: aspirin and nonsteroidal anti-inflammatory drugs, histamine blockers, neomycin, antibiotics, stanozolol - a synthetic anabolic steroid that binds to the natural hormone testosterone, warfarin.
Benefits of iron
Iron can play an important role in the prevention and / or treatment of the following diseases: alcoholism, colitis, diabetes, excessive menstrual bleeding, iron anemia, leukemia, parasitic infections, restless legs syndrome, gastric ulcer, tuberculosis.
Iron-rich foods
Most supplements contain ferrous sulfate. Other additives in which iron is found are ferros fumarate and ferros succinate. Excellent food sources of iron are spinach, thyme and turmeric.
Very good sources of iron are lettuce, low-grade molasses, tofu, mustard, turnips, beans and shiitake mushrooms. Good sources of iron are beef fillet, lentils, Brussels sprouts, asparagus, venison, beans, broccoli, leeks. Fish, eggs, cabbage, semolina and bread also contain enviable amounts of iron.
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The Iron-rich Foods We Need
The body needs iron. After all, every cell in the body contains iron and uses this important nutrient to help transport oxygen from the blood to the tissues and lungs. If iron levels are not optimal, the cells will not get enough oxygen and a person may become anemic.
Iron Deficiency And Intake
A study states that 30% of the population suffers from iron deficiency. The content of iron in the body per person is about 4-5 g, and the daily loss is about 1 mg. This is done by peeling the skin and mucous membranes. In women, the daily loss can reach up to 2 mg during the menstrual cycle before menopause.
Which Foods Are Rich In Iron?
Iron plays an important role in the lives of almost all organisms. Iron enters the human body through food. It turns out that the richest in the valuable ingredient are the liver, meat, eggs, legumes, bread and semolina. From the group of vegetables, the highest iron content is in cabbage and beets.
Absorption Of Iron By The Body
The iron is among the most important minerals in the human body. There is almost no cell in the body that does not contain iron, but it is found in the largest quantities in red blood cells. The health benefits of iron are numerous, and it is vital to prevent the so-called.
Functions Of Iron And Why It Is Important For The Body
Iron represents essential mineral and is essential for the overall health of the human body. Iron in our body is especially important for the production of hemoglobin. It is an integral part of the hemoglobin molecule, which, in turn, allows red blood cells in the human body to maintain their shape, to carry oxygen and carbon dioxide in the body.
