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What exactly is the function of iron in our body?
Oxygen is necessary for all tissues in our body, its supply is ensured by red blood cells (erythrocytes) and, within these, the iron-containing protein hemoglobin. Hemoglobin carries oxygen in the blood through the body. Our entire body contains around 4 to 5 g of iron (approximately 38 mg of iron / kg of body weight in women and 50 mg of iron / kg of body weight in men). About 2.5 g of this iron is found in the form of hemoglobin, which is needed to carry oxygen, and the other 2 g are in the form of ferritin in the bone marrow (for the formation of hemoglobin), the liver (iron reserve ) and spleen. The iron itself is absorbed in the duodenum.
Iron-containing foods
Iron is very important for maintaining the metabolism (metabolism) of muscles and other active organs. Almost all cells in our body burn calories from nutrients and create energy during a process that requires a lot of iron. As iron stores decline, this process weakens and generalized fatigue can occur.
Iron is important for the functions of the central nervous system: it participates in the production of certain neurotransmitters. Normal iron levels are essential for maintaining healthy skin, shiny hair, and strong nails.
What foods have the most iron and what foods should be eaten for the best absorption?
Foods that mainly contain iron:
Iron-containing foods
Seafood (oysters, crabs). 100 g of edible marine mollusks contain approximately 28 g of iron, which is 155 percent. recommended daily rates.
Spinach. 100 g of cooked spinach contains 3.6 mg of iron, which is 20%. recommended daily rates.
Livers and other offal. 100 g of beef liver contains 6.5 mg of iron, which is 36 percent. RPN. However, when using livers, it is important to know that the amount and quality of iron in them depends on the animal’s diet. That is why I recommend not using them often, especially in the absence of iron.
Vegetables 198 g (1 cup) of heat-treated legumes contain 6.6 mg of iron – 37 percent. recommended daily rates.
Red meat. 100 g of beef contains 2.7 mg of iron, which is 15 percent. recommended daily rates.
Iron-containing foods
Pumpkin seeds. 28 g of pumpkin seeds contain 4.2 mg of iron, which is 23 percent. recommended daily rates.
Bolivian pigeons. 185 g (1 cup) of cooked Bolivian pigeons contain 2.8 mg of iron, which is 15 percent. RPN.
Broccoli. 1 cup (156 g) of processed broccoli contains 1 mg of iron – 6 percent. RPN.
Tofu 126 g (half cup) contains 3.6 mg of iron, which is 19 percent. RPN.
Dark chocolate. 28 g contain 3.3 mg of iron, which is 19%. RPN.
Cumin cumin. 2 tablespoons contain 2.79 mg of iron, which is 16 percent. RPN.
Long turmeric. 2 tablespoons contain 1.82 mg of iron, which is 10%. RPN.
Parsley. ½ cup contains 1.88 mg of iron, which is 10 percent. RPN.
Green cabbage. 1 cup contains 2.15 mg of iron, which is 12 percent. RPN.
Smidrai. 1 cup contains 1.64 mg of iron, which is 9 percent. RPN.
Iron-containing foods
Iron is also found in beets, strawberries, pomegranates, black currants, dried apricots, sardines, and all green products.
It is necessary to have as many foods as possible, as many sources of iron as possible, in order to meet the necessary daily amount.
What rate of iron per day is necessary for our body?
- For children – 8-10 mg
- For girls 11 to 18 years: 15 mg
- For children 11 to 18 years: 12 mg
- For men 19 and> years: 10 mg
- For women ages 19 to 65: 15 mg
- > 65 years – 10 mg
- 15 mg for pregnant and lactating women.
What should be consumed together to improve the absorption of iron products by our body?
Iron derived from foods of animal origin is, on average, more abundant than that derived from plants and is highly resistant to a variety of cooking methods. And what is present in plant products is not resistant to processing and production.
By boiling spinach for more than 3 minutes, about 90 percent is lost. iron. The way to save more iron is to cook it shorter and in less water.
Sandrija Čapkauskienė
Iron-containing foods
Grains can lose around three-quarters of their iron on their own by removing their husk to produce refined flour. That is why it is advisable to consume raw grains, and not only the grains themselves, but also whole grains. Iron can also be lost due to the water in which the products are boiled. For example, boiling spinach for more than 3 minutes loses about 90 percent. iron. The way to save more iron is to cook it shorter and in less water.
Vitamin C, taken in combination with iron, helps absorb iron and increases the absorption (absorption) of iron. An additional 50 mg of vitamin C (that amount of vitamin C is ½ grapefruit), added to iron-rich foods, triples the absorption of iron. Keep in mind that vitamin C will help the absorption of iron from plant foods much better than from foods of animal origin, in this case a vegetarian and vegan diet. However, heat treatment of food and improper storage of vitamin C disappear and at the same time reduce the possibility of iron absorption.
Beta carotenes in carrots and other yellow-orange vegetable products. Vitamin A deficiency can affect the use of iron to form red blood cells.
Copper is also necessary to mobilize iron to make red blood cells. Legumes and lentils are an excellent source of iron and copper, it is necessary to maintain the reserves of both components in the body. Turmeric, ginger, garlic, red onion, and hot pepper also have these properties.
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