Iron - one of the key nutrients that are vital for our body. What is so useful, this mineral? As the time to reveal his lack? What foods are rich in iron?
In comparison with other beneficial substances of iron in the body contains a little bit - just 4,25 of its reserves and must be regularly replenished, primarily due to the high content of iron products. However, such modest amounts do not interfere with mineral actively involved in many important processes.
In particular, due to iron it produces blood hemoglobin. This complex protein transports oxygen to the cells, tissues and organs, but at the same time removes carbon dioxide from them. Since both of these substances do not dissolve in the blood, maintain normal hemoglobin level is extremely important. In addition, iron is needed to complete the work of the brain and nervous system. Thyroid without it will not be able to produce hormones in the right quantities.
Eating every day iron-rich foods, we strengthen the immune defense of the body and improve resistance to disease. And iron is involved in metabolism. Its shortage may lead to a slower metabolism and consequently weight gain. So iron for beauty and harmony is also indispensable.
How much to hang in grams?
Iron deficiency contributes to the development of various diseases, especially, anemia. It is expressed in lethargy, fatigue, drowsiness, headaches, low blood pressure, dizziness. The easiest and surest way to detect a lack of iron - to pass a complete blood count.
The reasons for the deficit may be the lack of the required number in the diet of foods rich in iron, heavy blood loss, problems with the gastrointestinal tract, and hormonal disruptions. Most often, the lack of iron in children, pregnant and lactating women, the elderly, athletes, vegetarians and adherents of the strict diets.
The daily rate of iron intake for children depends on the body weight and age. On average, it is 4-18 mg of iron per day. Get him in kind for children is particularly important, therefore, the use of iron in children's food products is invaluable. Adult male is recommended to use up to 10 mg of iron per day. And women need daily 15-20 mg of iron, especially during menstruation. However, more than these norms is no less dangerous to health. The maximum permissible dose is considered 200 mg of iron per day.
To maintain the level of iron at the optimal level necessary to adjust food intake. The products most rich in iron - it is, first of all, red meat and offal. They contain so-called heme iron, which is easily absorbed by the body. Beef, pork and chicken liver, kidneys, veal, lamb in this respect, the most preferable. Among the seafood possess large reserves of iron mussels, oysters and shrimp.
Plant foods rich in iron, and must be present on your desktop. A recognized champion on the content of iron are the dried mushrooms, surpassing the all meats. However, such non-heme iron is absorbed by the body and worse. In second place are legumes: peas, red beans, soybeans and lentils. They are followed by spinach, potatoes, carrots and cauliflower. From fruits and berries stand out apples, bananas, apricots, peaches, strawberries, blueberries and raspberries.
Do not forget about buckwheat, oatmeal, wheat and rye bread, chicken eggs. And as iron-containing snacks and additives to main dishes, you can use dried apricots, prunes, walnuts and almonds.
By making a balanced menu for each day, it is important not only to include products containing a large amount of iron in it, but also to combine them correctly. After all, different elements, interacting with each other, can both enhance the useful action, and neutralize it. For example, iron is most effectively absorbed in the intestine with B12 and C vitamins, as well as folic and other organic acids. So instead of eating an apple or a banana individually, it's best to add them with orange and make a fruit salad. For the same reason, meat dishes are best combined with garnish from boiled cauliflower or potatoes.
The main foe iron is calcium, which prevents its proper assimilation. That is why it is important to separate the iron-containing foods and dairy products, to use them in different meals. A similar effect is oxalic acid and tannins. Very poorly absorbed iron in combination with tea and coffee. Do not accidentally start the nutritionists recommend a drink at least half an hour after lunch meat.
In order to prevent the sources of iron in foods can be supplemented with mineral and vitamin supplements. However, it is recommended to select them together with the doctor, who will also give detailed recommendations regarding nutrition.