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 Iron is an essential component of hemoglobin, which is responsible for transporting oxygen from the blood to various parts of the body.
This mineral is essential for the functioning of the body as it improves the ability to learn and work, stimulates the growth and development of children, increases immunity to infections, is essential for physical activity and reduces anemia.
Iron deficiency causes anemia, fatigue, difficulty at work, in children under two years of age, changes in the development of the nervous system, which leads to learning difficulties.
The worst thing is that even after the child begins to receive the necessary amount of iron, the damage to health is irreversible, and the changes that have occurred persist throughout life.
Where can I get the hardware?
The basic rule concerns a balanced and varied diet. It is important for the family to enjoy different foods in different combinations. Many foods, both animal and plant, are rich in this mineral.
Its main sources are liver, sardines, mackerel, seafood, beef, pork, mutton, poultry, eggs, fortified cereals (corn, rice, wheat), bread, seeds, nuts, legumes, brown sugar, and green vegetables such as cabbage, watercress, spinach and broccoli.
Iron from animal products is more easily absorbed than iron found in vegetables.
It should be noted that the way foods are combined also plays an important role, as some of them in the gut can promote or interfere with iron absorption.
Tannins, phytates, oxalates and calcium are responsible for preventing iron absorption. They are in coffee, black and green tea, soft drinks, chocolate, peanuts, soy products, milk and dairy products.
Fruits, even those that are not rich in iron, are important allies in its absorption. Especially those that contain vitamin C. It is important that the diet contains strawberries, pineapple, orange, melon, mango, tangerine, papaya, lemon, carrot, spinach, broccoli and pumpkin.
Therefore, it is correct to consume food rich in iron with foods that promote its absorption. Foods that interfere with the absorption of iron (chocolate, coffee, soft drinks) are recommended to be consumed one hour before or after.
The ideal way to get iron is through food. However, in some cases, iron can be obtained from dietary supplements that should always be recommended by a doctor, because in the case of iron, excess can be even more dangerous than deficiency.
Anemia
Both children and adults can suffer from iron deficiency anemia with an unbalanced and monotonous diet. Women and children are most susceptible to anemia.
Iron is essential for the growth of the body. Therefore, infants and especially children under the age of two must receive iron for the proper development of internal organs and the brain. Brain maturation occurs before the age of two, so it is important that children receive a dose of this mineral at this stage.
On the other hand, women can also suffer from iron deficiency, especially at two stages of their life: during pregnancy, because they need more iron to form a new life, and during the fertile period, that is, during the year, since - blood loss occurs during menstruation.
The most common causes of anemia are insufficient iron intake or problems with its absorption.
Iron-rich diet
To provide your family with the necessary amount of iron, include the following foods on the menu: black beans, beef, rice, bananas, passionfruit juice, chicken liver, roast, papaya salad, Red beans, chicken and vegetable pies.
Interesting Facts
- people absorb only 10% of the iron contained in food;
- An adult loses only 0.5 to 1 mg of iron per day, so the daily requirement for iron is about 10 mg;
- a woman in connection with menstruation loses on average almost twice as much iron monthly as a man;
- iron is lost during childbirth and breastfeeding;
- Iron deficiency anemia is the most common nutritional disorder in the world. It affects over one billion people.
Catherine
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