The first thing that comes to mind when iron is mentioned is hemoglobin, or red blood cells, in the formation of which iron is involved. Do not forget about the muscle pigment – myoglobin, which cannot be formed without the help of iron. Also, iron is the most important conductor of oxygen to cells, is the main element of hematopoiesis and has a great influence on the functioning of the human immune system.
Iron deficiency
An insufficient amount of iron can lead at the initial stage to a decline in strength, pallor and lethargy, but if the process is not stopped, then fainting, memory loss and irreversible processes in many organs and tissues are guaranteed. To prevent iron deficiency, you need to regularly eat foods rich in iron. It should be remembered that in order for the iron to be absorbed completely, it needs vitamin C and copper as assistants.
Sources of Iron
The main suppliers of hardware have always been:
- Beef liver and kidneys
- Veal
- Eggs
- Dried fruits
- Canned green peas
- pulse
- Dark green tops
- Seafood and algae
Of course, there is a minimum amount of iron in frozen liver, you need to eat a ton of it in order to get the norm of the trace element. Therefore, you should choose chilled foods. With a lack of iron, it is imperative to take iron-containing drugs.
How long iron does the body need?
Women need more iron than men. If a man needs 10 mg of iron per day, then women need about 18 mg, since each menstruation leads to a significant loss of iron. But pregnant and lactating women need even more iron – 33 mg / day and 38 mg / day, respectively. However, the largest amount of iron is required for a growing child’s body – 4-18 mg / day for children under 14 years old and 11-15 mg / day for children under 18 years old.
It is worth remembering one important thing – the iron content in the body over 200 mg causes severe poisoning, more than 7-35 grams. – death.
Iron and harmony
All foods that contain iron are included in many diets and dietary regimens for those who keep their weight in check. It turns out that by extracting useful iron for the body, you can, without straining, correct your figure. Remember that during periods of physical and mental activity, as well as during the season of colds and infectious diseases, the amount of iron in the body decreases. Monitor your well-being, take action in time and be healthy.