The column “AQTA educates”, a joint undertaking of the Azerbaijan Meals Security Company (AFSA) and Pattern.az, continues.
This time, our instructional subject will probably be “The advantages of iron-rich foods for the physique.”
At present, 2 billion individuals worldwide endure from anemia. Iron deficiency causes iron deficiency anemia. This has a adverse affect on the well being of a very weak group – girls, the weakened immune system of their kids, extra infections, bodily and mental growth. Due to this fact, it is very important to eat foods rich in iron.
Iron is one of many useful parts for the human physique. Though in many foods, it is added to some merchandise and used as a meals additive. It is a significant part of hemoglobin, an erythrocyte protein, and enriches the physique with oxygen by transporting oxygen from the lungs to the tissues. Iron is additionally a significant part of different myoglobin proteins that present oxygen to the physique. It helps muscle metabolism and promotes wholesome progress of connective tissue.
Iron is additionally wanted for progress, neurological growth, cell perform and the synthesis of sure hormones. Iron in meals is in each hem and non-hem kind. Foods rich in crops and iron comprise solely bread and iron. Meat, seafood and poultry comprise each iron and non-iron. The primary sources of nonhemical iron in meals are nuts, beans, greens and grains.
About half of the iron wants in meals come from bread, cereals and different grains. As well as, breast milk is excessive in bioavailable iron. Nevertheless, this is not sufficient to meet the wants of kids older than 4-6 months. Due to this fact, specialists advocate the consumption of foods containing iron. These are primarily liver (however not advisable to be used throughout being pregnant), meat, legumes, nuts, dried fruits, entire grains, apples, egg yolks, cabbage, crimson beets, carrots, garlic, onions, peas, fish and fish. merchandise, fortified cereals for breakfast, soy flour, darkish inexperienced leafy greens.
It ought to be famous that prime iron consumption additionally has unwanted side effects. For instance, extreme iron consumption causes disagreeable circumstances comparable to constipation, weak point, vomiting and abdomen ache. Due to this fact, the every day consumption of iron mustn’t exceed the established norm.
The advisable every day dose of iron
The advisable every day dose of iron
Inhabitants group Age Common every day dose
Breastfed kids 0-0.5 6 mg
Breastfed kids 0.5-1 10 mg
Kids 1-3 10 mg
Kids 4-6 10 mg
Kids 7-10 10 mg
Male 11-14 12 mg
Feminine 11-14 15 mg
Male 15-18 12 mg
Feminine 15-18 15 mg
Male 19-24 10 mg
Feminine 19-24 15 mg
Male 25-50 10 mg
Feminine 25-50 15 mg
Male 51+ 10 mg
Feminine 51+ 10 mg
