Iron: Why It’s Important
The macro element of iron (Fe) contained in the blood, liver, spleen, bone marrow. The adult human body contains 3-5 grams of iron. 75-80% of it refers to the hemoglobin of red blood cells, 20-25% - reserved and 1% is in the respiratory enzymes, accelerating the processes of respiration in cells and tissues.
Iron gets excreted with the urine. Monthly women lose 10-40 milligrams of iron with menstrual blood.
Iron Daily Requirements
- Young children: 4.0 - 7.0 g.
- Adolescent children: 10-15 mg.
- Males: 10-15 micrograms.
- Women: 18 mcg.
The need to replenish the body's iron increases with heavy bleeding during menstruation and during pregnancy, lactation.
Iron: How It’s Digested
Normal secretion of gastric juice promotes optimal absorption of iron. Also contribute to iron absorption: ascorbic acid, animal protein and other organic acids. Thus, the iron contained in fruits and vegetables that are rich in organic acids and vitamin C, is well absorbed.
Simple carbohydrates (fructose, lactose, sorbitol), and amino acids (lysine, histidine) help iron absorption.
In turn, tannins and oxalic acid impair iron absorption. Therefore, these iron-rich foods like blueberries, spinach are good enough source for full body replenish of these micronutrients.
Prevents the absorption of iron and phosphate the phytin contained in legumes, grains and some vegetables.
However, if these products are combined with fish or meat, than iron is better absorbed. Iron is absorbed worse when using strong coffee, tea, lots of food fiber, especially bran.
Supplementing with calcium reduces the absorption of iron in the body. Absorption of iron from food contributes to copper, vitamin C, manganese, cobalt.
Useful Properties of Iron
- The overriding function of iron in the body is involved in the formation of hemoglobin (red blood cells) in the blood.
- It also synthesizes hormones thyroid glands and protects the body from bacteria.
- This trace mineral is involved in the formation of immune cells and is required for the action of the active vitamin B. It is involved in the clearance of foreign substances to the body coming from outside.
- Iron is an integral part of more than seventy enzymes. For example, Fe is part of the respiratory enzymes, ensuring the process of respiration in cells and tissues.
Sources of Iron
- Spices (thyme, basil, thyme, mint, oregano, marjoram, caraway seeds, parsley, dill, etc).
- Red meat (beef, pork, beef, duck meat.)
- Beef liver, duck, pork.
- Rabbit meat, turkey.
- Seafood, mackerel, salmon.
- Whole oatmeal, buckwheat, lentils.
- Red beans, beets.
- Apples, peaches, apricots, figs, grapes , pear, plum, pomegranate, cherry.
- Dried fruits (raisins, dried apricots, prunes, apples, figs, pears).
Prolonged cooking of foods at high heat reduces the amount of iron in the diet. Therefore, pieces of meat or fish should be chosen to quickly lightly fry or steam them.