The iron
Probably we are facing one of the most popular and known minerals. The iron It is a fundamental mineral for our body, and ultimately for life. We find it in very few amounts in our body, so that the best way to provide it to the human body is through food.
However, we must differentiate between two types of iron depending on the food consumed:
- Iron heme: exclusive of foods of animal origin, such as animals, birds and fish. It is absorbed much easier and easier by our body.
- Iron not heme: we find it especially in fruits and vegetables. It is absorbed in very low amount.
Iron functions
- Involved in the transport of oxygen.
- It participates in the production of substances and compounds in the blood (hemoglobin, the pigment in the blood).
- It has an important role in the formation of collagen.
- Actively participates in the synthesis of DNA.
- It is part of the cellular respiration process.
- Important in the production and release of energy.
- It helps keep the immune system in good condition.
- Participate in a wide variety of chemical reactions.
Benefits of iron
In addition to the iron functions indicated in the previous section, it also provides the following benefits:
- It helps young children grow and develop both physically and mentally.
- It helps to have good defenses, keeping our immune system in good condition.
- Increases resistance to diseases.
Recommended daily amounts of iron
Age | Men (mg / day) | Women (mg / day) | |
0-3 months | 1,7 | 1,7 | |
4-6 months | 4,3 | 4,3 | |
7-12 months | 7,8 | 7,8 | |
1-3 years | 6,9 | 6,9 | |
4-6 years | 6,1 | 6,1 | |
7-10 years | 8,7 | 8,7 | |
11-18 years | 11,3 | 14,8 | |
11-50 years | 14,8 | ||
Pregnancy | 27 | ||
Lactation | 10 |
Deficiency symptoms of iron deficiency
Iron deficiency can cause:
- Tiredness and weakness
- Pale complexion.
- Conjunctiva of the eye of white color.
- Dizziness
- Accelerated pulse
- Loss of appetite
- Insomnia.
- Itching (itching generalized throughout the body).
- Low level of performance
- In case of pregnancy, risk of premature birth.
On the other hand, we must bear in mind that there are foods or beverages that can decrease the absorption of iron, as is the case of foods rich in fiber, coffee or wine.
Foods richer in iron
Here are the main sources of iron:
Food | Iron content (100 gr.) |
Curry (powder) | 29.6 mg |
Fortified cereals | 16,7 mg |
Liver of lamb | 7.5 mg |
Pig kidney | 6.4 mg |
Apricot apricots | 4.1 mg |
Wholemeal bread | 2.7 mg |
Veal | 2.4 mg |
Chocolate | 2.4 mg |
Eggs | 2 mg |
Watercress | 1.6 mg |
White bread | 1.6 mg |
Cabbage | 0.6 mg |
Red wine | 0.5 mg |
White fish | 0.5 mg |
Potatoes | 0.4 mg |
Who may need iron supplements
- Women of childbearing age, due to their monthly menstrual blood losses.
- Elderly.
- People who follow vegetarian diets.
- Women who are breastfeeding
- People who consume alcohol habitually.
- Teenagers.
- Athletes
Therapeutic uses of iron
- Reverses the problems caused by iron deficiency.
- Relieves itching.
Image | haldean This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesMinerals