Iron from a medical point of view is a very important microelement, which plays a decisive role in human health. Its most important function is to participate in the structuring of proteins, in the synthesis of oxygen, hemoglobin and myoglobin in the body, and in providing metabolic processes. Iron compounds are important for the normal functioning of the immune system, primarily at the cellular level. In combination with minerals present in the human body, with minimal doses, iron has a powerful positive effect. More information about the role of iron in the human body, where this is the most iron to take and how best to assimilate, read below.
The iron content in the body
Normally, the adult body contains 4 to 5 g of iron. About 1 mg. per day daily "leaves" because of the natural peeling of cells from the surface of the skin and mucous membranes, including the surface of the gastrointestinal tract. The menstrual cycle in women before menopause increases the loss of iron to 2 mg.
It is known that there is no physiological mechanism for iron regulation in the body. In the framework of iron absorption processes, its stores in the human body are regulated and the balance of microelements is maintained with careful accuracy. But this is if the person is absolutely healthy. Iron - an element of "whimsical", and its content directly depends on the general state of the body. As, however, and vice versa.
What is the recommended daily dose?
The recommended daily dose of iron for boys from 14 to 18 years is 11 mg. per day, and for adult males from 18 to 70 years it drops to 8 mg. per day. For girls from 14 to 18 years, the iron content is 15 mg. per day, for women from 18 to 50 years, the dose increases to 18 mg., and for women for 50 and 8 mg. will be sufficient.
However, it should be noted that a very small proportion of iron coming to us with food is absorbed completely. Moreover, this value is not constant. In addition, there are various factors that interfere with the iron absorption process. For example, the intake of vitamin C plays an important role in the assimilation of iron. The fibers of muscle proteins (in meat of fish and poultry), used even in small quantities, contain elements that increase the absorption of iron from food. On the other hand, it is known that iron in foodstuffs is of two types: hemativistic and non-heme. The source of hemativnogo iron - this is mainly poultry and fish, it is digested much faster. And, the darker the color of meat, the more iron it contains. Nonhematic iron is found in foods such as bread, rice, vegetables and eggs. The absorption of iron is also affected by the simultaneous consumption of meat and foods rich in vitamin C. Some foods, such as coffee, tea, spinach, chocolate. Fiber-rich foods - soy protein, wheat bran and alginates (instant soups, ice cream, puddings and creams) interfere with the process of microelement absorption. However, in combination with meat or food rich in vitamin C, their negative effect is significantly reduced. Absorption of iron can also be impaired when taking certain medications, such as antibiotics and antacids.
The main sources of iron
Among the food products, the "leaders" in terms of iron content are: liver, pork, kidneys, red meat, vitamins enriched with grains and bakery products, poultry, eggs, juice, prunes, legumes, nuts, spinach, oysters, dried fruits, brown seaweed, vegetables with dark green foliage.
List of foods rich in iron
Type of food | dose | iron | calories |
kidney beans | 1 cup | 15 mg | 612 |
peas | 1 cup | 12.5 mg | 728 |
soya beans | 1 cup | 9 mg | 376 |
cabbage | 1 kachan | 5 mg | 227 |
spinach | 500g | 9 mg | 75 |
broccoli | 500g | 5 mg | 170 |
The most important functions of iron in the body
About what the role played by iron in the human body, you can tell a few points:
- Iron is an integral part of many enzymes and proteins;
- Participates in the formation of red blood cells and the supply of oxygen to tissues and organs;
- It plays a key role in the growth processes in the body;
- Increases the resistance of the body and successfully fights with signs of stress and depression;
- Prevents fatigue and improves skin and even complexion.
The two extremes are lack and overdose
The most common symptoms of iron deficiency are:
1. Feeling of fatigue due to anemia (condition caused by iron deficiency). It often occurs with an increase in physiological needs in combination with inadequate iron intake. For example, in pregnancy, as well as in children aged 6 to 18 months.
2. Pale skin.
3. Constipation.
4. Broken nails and weak teeth.
Lack of iron is a serious problem, on the other hand, its overdose can lead to poisoning. Such phenomena are extremely rare, but can arise in connection with the consumption of food additives, with hemochromatosis - the violation of iron metabolism in the body. Excess iron leads to damage to the liver, kidneys and brain.
It should be noted that doses above 100 mg. a day can cause fatigue, weight loss and disruption in the activity of the cardiovascular system. Which in turn means that nutritional supplements with iron content should be exceptional in agreement with the doctor!
Factors that represent a potential risk
The first is undoubtedly the wrong diet, which is a common problem in both children and adults. But children are especially vulnerable at the age of puberty, when fashionable diets are heard, but they so want to meet standards and strive for an ideal figure. The lack of trace elements in such diets entails a disruption in the growth and menstrual cycle. People who practice vegetarianism may also face difficulties in obtaining iron supplies. With an appropriate approach, there are a lot of grain products, nuts and beans in the daily menu. Pregnancy is another risk factor, so a woman who carries a baby needs to provide for herself the use of foods rich in iron to protect the fetus from iron deficiency anemia. To the subjective factors that lead to a lack of iron, also include a large loss of blood during menstruation, with donor blood donation, breastfeeding, etc.
Iron deficiency is more common in women of reproductive age than in men who have a relatively rare iron deficiency. Iron deficiency, as a rule, is associated with reduced immunity and muscle weakness, decreased concentration and mental functioning of the immune system.
A variety of diets with sufficient content of food products of animal origin, vegetables and fruits can provide the necessary set of iron. During pregnancy, a woman needs to consume micronutrients and nutritional supplements in a double volume. Proper nutrition of pregnant and lactating women is a prerequisite for proper feeding of infants and young children, and is also a good preventive measure against the development of iron deficiency anemia.