- Varieties of foods rich in iron
- Signs of iron deficiency in the body
- Daily iron demand
- Table of products containing iron
If the nails became brittle, white veins appeared on them, mood swings became frequent, there was a lack of strength, and the head often turned – it’s time to find out which products contain iron. The lack of an important element is caused by low-calorie diets, profuse monthly, bleeding ulcers, hemorrhoids.
Varieties of foods rich in iron
As you know, the blood consists of a plasma in which blood cells float. They come in three varieties:
- erythrocytes – red blood cells,
- leukocytes – white blood cells,
- platelets – blood plates.
Erythrocytes deliver oxygen to the cells of the body, return carbon dioxide to the lungs. They are filled with iron-containing protein hemoglobin .
In the assimilation of products containing iron, the body converts them into one of the forms: heme or chelate .
Source heme iron – a protein of animal origin, it is rich in meat food. In this form, the element is absorbed as completely and easily as possible.
Chelation (non-heme) variety is found in vegetable protein, sugar, salt, greens – dill, parsley. It is noted that when using these products with meat, the assimilation of the chelate variety increases.
Products containing iron, after processing in the digestive system, are absorbed through the epithelial cell of the mucosa of the intestinal wall, then appear inside the blood vessel.
Signs of iron deficiency in the body
Lack of receipt of the required element is manifested by dry skin. Hair becomes brittle, lose shine, drop out. Deterioration of the teeth may occur. Reduced metabolic processes as a result of a shortage in the diet of foods containing iron, cause an increase in body weight.
The skin becomes pale, headaches and fainting occur, the head is spinning, flies flashed before my eyes. I want to sleep in the daytime, I feel insomnia during the night. The indicators of intellectual activity, memory are deteriorating.
Some young women change their taste preferences, they want to eat raw potatoes, chalk or clay. There may be a weakness of smooth muscles, which is manifested by leaks of urine. It becomes difficult to swallow dry food, a habit of drinking is developed.
When the diet ceases to contain products containing iron, the level of hemoglobin decreases. The tissues cease to receive a sufficient amount of oxygen, there is a breakdown.
Decreased hemoglobin levels can go undetected for a long time, if the heart and lungs are healthy, they can compensate for the lack of oxygen in the tissue. With an active lifestyle, physical education, a decline in strength is noticed earlier than with a sedentary lifestyle.
For men <lower style of hemoglobin is the value below 132 g / l, in women below 117 g / l. In the case of pregnancy, the critical value is 110 g / l.
Iron deficiency anemia is quite common, the disease affects about 10-12% of women of childbearing age. In pregnant women, the proportion of this type of anemia is more than 80%.
Main causes iron deficiency anemia :
- abundant monthly;
- blood loss from the digestive system with hemorrhoids, peptic ulcer;
- violation of absorption of iron from food due to this or that disease of the small intestine;
- the lack of a sufficient number of products containing iron during the period of intensive growth, as well as in the case of pregnancy or breastfeeding.
Daily need for iron
Adult man needs 20 mg per day, a woman – up to 30 mg of iron.
In women, the deficiency of an important health element is often associated with a low-calorie diet. At a total caloric content of a daily ration of 1000 kcal, up to 8mkg of iron enters the body with the products, which is significantly lower than the recommended rate. In addition, in curd, yogurt, there is practically no useful element. But in food cooked in cast-iron dishes, iron is more.
Within a day, the body naturally loses up to 1 mg of the element. First of all, the losses are associated with the sloughing of the epithelium, the release of sweat, the monthly, hidden bleeding in the digestive tract. During pregnancy, iron reserves are expended on the formation of the placenta, fetal erythrocytes, and other needs of the female body.
It turns out that smokers recognize anemia more difficult. The fact is that the connection with hemoglobin of carbon monoxide entering through cigarette smoke forms a special form of hemoglobin, which lacks the ability to transfer oxygen into tissues. As a result, the body increases the “good” hemoglobin, which makes its overall level seem to be normal. Therefore, in order to correctly diagnose anemia, it is necessary to inform the doctor about the harmful habit and the number of cigarettes smoked per day.
Table of products containing iron
When compiling a diet from foods rich in iron, it should take into account the different bioavailability of the element associated with its heme or chelate variety.
The most quickly and completely iron is absorbed from beef, lamb, turkey, liver, fish. Despite the high content of iron in plant products – for example, in beans, as well as in mushrooms – iron from them is digested much worse.
Products containing iron are shown in Table 1:
|Product||Iron content (mg) per 100 g of product|
For this because beans – beans, peas – should be combined with lean meat, which will contribute to better assimilation of the contained data in plant products of iron.
Iron absorption is accelerated:
- fruit – lemon, orange, apple, pineapple, strawberry, cherry, raspberry, strawberry, plum, currant, peaches;
- vegetables – fresh cucumbers, red bell pepper, basil, parsley, dill.
Vitamin C contributes to the assimilation of non-haem iron contained in vegetable products.
Rich in iron in non-heme form vegetables : green onions, radish tops, mustards, carrots, dandelion leaves, nettles, sorrel. It is much in green peas, raw tomatoes, cabbage, garlic, lentils, salad, horseradish, beans, cucumbers.
A lot of iron in dried apricots, izume, nuts, pumpkin and sunflower seeds.
Rich in nettle iron, which has been treated for a long time with anemia:
- Collect leaves, stems, and dry before blossoming. Pass through the juicer or mixer, get the juice. Take up to 3 p.s. per day, can be combined with honey.
It is not necessary to be treated with nettle with increased blood coagulability, with thrombophlebitis, pregnancy.
Sharply reduce the absorption of iron:
- dairy products, including cheeses, mainly due to high calcium content;
- egg white;
- vegetable protein cereals.
potatoes, rice, other side dishes;
It is worth giving up the habit of drinking tea or coffee directly after eating. The tannin contained in them binds iron, not allowing it to be absorbed by the body.
Excessive intake of iron has a toxic effect on the brain, the liver, contributes to the development of inflammatory processes.
Abuse of alcohol, liver disease, spleen contribute to the accumulation of iron in the body. In case of its excess there is a shortage of copper, zinc, calcium, chromium.
Deficiency of iron, in turn, happens with excess intake of zinc.