It also helps keep your immune function in check and provides oxygen to your muscles.
Most of the iron is found in red blood cells, carrier and storage proteins, and some in the blood (serum) floating muscles.
Which foods contain iron?
Iron is found in many different foods, the most absorbable form being heme iron (i.e. iron in the blood):
- Offal meats
- Beef
- Veal
- Chicken
- The fish
- sea products
Iron is also found in many different plant and non-meat foods, these cannot be absorbed by the body, both can be increased to increase absorption and improved to increase absorption, so don’t listen to meat eaters! !
- Bean curd
- Egg
- Legumes such as kidney beans, green lentils, chickpeas, lentils and beans
- Walnut seeds
- Fortified cereals such as whole wheat pasta, oatmeal, brown rice, whole wheat bread
- Some flours (e.g. Teff)
- Vegetables, especially spinach and broccoli
- Dry dams
How much iron do women need?
Women are at risk for low iron levels due to regular iron loss during menstruation. Therefore, the need for iron increases significantly in women compared to men. Children are also at risk of iron deficiency if they consume too much milk, especially calcium can interfere with iron absorption and can replace iron-rich protein foods in the diet when consumed in excess.
- Adolescent girls (14-18 years): 15 mg / day
- Non-pregnant and pre-menopausal women (19-50 years): 18 mg / day
- Postmenopausal women (age 51+): 8 mg / day
- Pregnant women (any age): 27 mg / day (especially in the second and third trimesters)
Men (19 years and older): 8 mg / day Women need 18 mg of iron every day.
How is iron deficiency recognized?
Common symptoms of low iron or iron deficiency include:
- Fatigue, weakness, lethargy
- Low concentration and brain fog
- Low immunity – getting sick more often
- Reduced ability to work physically (for example, exercise)
- Pale skin
- Difficulty breathing
- Dizziness
- Headache
- High or irregular resting heart rate
- Weak nails, cracking in the corners of the mouth
- Broken nails
What is the importance of iron in pregnancy?
There is not much scientific evidence that iron actually plays a role in fertility and conception. However, it is generally highly recommended to supplement the iron and ferritin deficiency before pregnancy. Most prenatal vitamins (should start at least 3 months before planned conception) contain some iron, but dosages vary by brand.
A study of 438 women showed that women who took iron supplements had a lower risk of infertility. Studies in rats have also shown that the ability to conceive is reduced when there is a severe iron deficiency. However, be sure to read the rest of this blog before you run out of iron supplements;
What role does iron play in pregnancy?
Although pregnancy losses decrease as the period ends, the needs are increasing rapidly! Especially in the second and third trimesters, the woman’s blood volume increases to support the baby’s own blood circulation. With more blood, the need for iron increases! It is important to help increase the mother’s energy levels and oxygenate all of her cells, tissues, growing baby and placenta.
However, it’s nearly impossible to get 27mg a day alone (especially if you’re a vegetarian!) So supplements are necessary and if they don’t keep your iron levels in check, some women will receive an iron transfusion for storage. faster ironing.
Some studies have shown that severe and ongoing iron deficiency anemia can lead to a low birth weight baby, so it should be treated early and corrected when detected.
How to get enough iron from the diet list?
Lean red meat several times a week will help you reach your daily goal of 18 mg per day.
If you rely primarily on nonheme iron sources, you will be more sensitive to other foods and nutrients that may aid or interfere with absorption.
Inhibitory foods that reduce iron absorption
The main inhibitors of non-heme iron absorption are:
- Calcium: Like iron, it is a positive divalent ion, meaning it only competes for absorption in the body. If you are iron deficient, avoid calcium-rich foods such as milk and calcium supplements at meals.
- Tannins: Found in tea and coffee, drinking a cup of tea 30 minutes after a meal may not have inhibited iron absorption.
- Phytates– A type of antioxidant found in whole grains, legumes, nuts and seeds (that is, when you find a lot of non-heme iron), again you can do very little about it. Some people “activate” things like walnuts and almonds by soaking them to reduce their phytate content.
- ZincOften found in foods similar to iron-rich foods, it is also another positive divalent ion competing for absorption in the body! There is not much you can do about it!
Foods that increase iron absorption
- Vitamin C (or ascorbic acid)Found in red bell peppers, tomatoes, broccoli, citrus fruits, kiwi, strawberries and many other fruits and vegetables, it helps absorb non-heme iron.
- Other organic acids such as citric acid: can also aid absorption. This could mean adding a little vinegar or lemon or other citrus juice to the leafy greens to aid in iron absorption.
Iron supplements
Iron supplements are very useful! Especially if your iron values are already low, if for some reason you are not eating red meat, or if you are not pregnant (or plan to stay in a very short time!), It can be very difficult to achieve this with just food on time. !
However, a commonly reported side effect of iron supplements is constipation. This is because iron that is not absorbed too much can irritate the intestines and lead to constipation. Therefore, it may be beneficial to get as much of it from your diet as possible and to take much smaller doses of iron. Alternatively, looking at “lighter” versions of iron supplements such as “iron (as an amino acid chelate)” can also help avoid this horrible side effect. Doses are usually lower, so if your values are already low, talk to your doctor about the dosage. There are other prescription iron supplements that you can discuss with your doctor.
Follow your doctor’s and dietician’s advice on the dosage and type of iron to supplement, but be sure to report any side effects.
Healthy days.
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