For over one hundred years nutrition experts have the primary function of the body to help with high dietary iron your body needs to be in the delivery of a button. 'S of iron ore, the blood and muscles have both, that our cells need oxygen to be able to use that sugar, "that" feed them. Iron helps the immune system, helps in brain development , and the regulation of body temperature used.
Our bodies are able to saveand reuse most of the iron that we use every day, but somewhere between 10% and 5% of it every day and you lose many of our diets are replentished through. Men are able to store more iron than women, and during pregnancy and menstruation the gap is even wider. If you do not consume enough iron in your diet to replace what we lose every day, you begin to feel the effects of iron deficiency.
How much iron do we needneed?
The USRDA for iron for women and all men 50 and older is 8 mg per day. For women between 18 and 50, USRDA is 18 mg per day. The RDA for children is 10 milligrams a day.
How can we iron our diet?
Iron is found in food in two forms in our food: the iron from animal tissue (meat) that our bodies are easily absorbed and non-heme iron in heme, which is mainly a type of iron -. vegetables are in the non-heme iron is not easily absorbed iron to heme announcement depends on the needs of the body. Vitamin C with meals in heme iron helps the absorption of non-. Tea, coffee, red wine or an excess of zinc, manganese, calcium, or may reduce its absorption.
refined flours are enriched with iron iron working to replace the loss this is. As a result, meals are dealing with an excellent source of> Iron - these products are marked with flour, to indicate that they were made with enriched uranium. The ready-to-eat cereals usually contain at least 25-30% of the RDA of iron.
Prolonged iron deficiency leads to anemia, the condition is one in which both the number of red blood cells and their small size. Anemia results in decreased oxygen in the blood and can cause tiredness, headaches, irritability and depression. Temporary anemia can be caused by severe bleedingThe loss due to heavy menstruation, bleeding ulcers, hemorrhoids and colon cancer.
On the other hand, a lot of iron can be toxic, causing damage to the heart and liver. The body usually does a good job of expelling an iron surplus, but it is recommended that a single iron supplements to keep up.
The best way to ensure you get enough iron through a balanced diet. Doctors usually recommend iron supplementsInfants and young children and pregnant or lactating. E 'meat for vegetarians and vegans consume more important to consume foods rich in iron like.
Finally, cooking acidic foods like tomatoes in iron pots can also be the amount of iron in the diet. However, normal cooking generally results in food, iron lose part of their reason it is advisable to cook the food for the shortest time with a minimal amount of water.
IfThe doctor stated that you could have a mild iron deficiency, attention to your diet to ensure a small enough that you eat foods high in iron is usually to correct the problem within no extra charge.
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