What foods contain iron?

• 1 Iron content in food and the percentage of absorption
  • 1.1 List of iron-containing products
  • 1.2 Why do I need iron in the body?
  • 1.3 What causes a shortage?
  • 1.four Excess iron in the body
  • 1.5 Daily rate for a person

Железо (Fe) — это жизненно важный элемент,
which is necessary for the healthy work of the human body. is he
is the main production of hemoglobin and other important processes
body.

The daily rate of the element is relatively small, but stocks require
regular replenishment. Knowing its main sources, you can
regularly maintain their health by eating tasty and
varied.

The iron content in food and the percentage of absorption

Iron is present in most foods: products
livestock, fish, vegetables, fruits and cereals. But in
different foods are distinguished not only the percentage of its content, but also
degree of human learning.

About ten% of the normal GI product is absorbed.
минерала. This means you need to eat ten times.
more food containing it than without considering this indicator.

There are heme and non-heme iron. The first
contained in animal products and absorbed in
several times better. Seafood also has averages
content and assimilation of the element. Its greatest amount is Fe
preserve unprocessed foods.

Есть различные способы улучшить восприимчивость
организма к минералам.

• This can help vitamins contained in food. If a
  употреблять его вместе с фруктами, обогащенными витамином
  С, то усвоение феррума возрастает до 5
  раз. Для нормализации процесса также нужна группа
  витаминов В и белок. Caffeine, on the contrary, slows down
  the ability to take it and prevents the absorption of substances.

List of iron products

To balance your diet, you need to know the percentage
mineral content in food.

The best source is offal.
— печень скота или птицы, сердце, почки. Immediately after
red meat of animals, especially veal, goes there.

Asking what plant foods are contained in
много железа, нужно особенно выделить белый гриб.
Although it contains the non-heme form of the element, its quantity is
ten0 g of weight overtakes even food of animal origin.

На втором месте стоят бобовые культуры: соя,
lentils and beans. Minerals are rich in most common vegetables.
и фруктов, которые найдутся в каждом доме: картошка,
carrots, apple, peaches, banana, blueberries.

Rich foods table
iron:

The human body receives the necessary supply of iron also from
croup. Лидером среди них является гречка. except her
complement the list: oatmeal, wheat and rye.

Why do you need iron in the body?

В организме человека единовременно содержится примерно four грамма
gland. More than half is involved in the form of hemoglobin. The remaining 30%
stored in a variety of natural life support systems.

Productы, в которых содержится железо, приносят
Benefit the body as follows:

• Providing the body with oxygen. Структура атомов феррума в
  hemoglobin contributes to the storage of oxygen and its further
  movement through the vessels and tissues of the body.
• Metabolism. Helps the enzymes that are involved in
  detoxification, cholesterol metabolism, blood formation, energy
  metabolism.
• Hormonal background. Mineral is an integral part
  thyroid hormone production process.
• Supporting the immune system. An element is required for proteins,
  carrying out the reaction of the body to infection.
• Restoration of skin tone. Mineral is directly involved in
  tissue synthesis.

What causes a shortage?

The lack of iron in the body can be caused by different
factors, including the banal disregard for the right
nutrition. Mineral deficiency is very dangerous and leads to difficult
the consequences.

Among the possible symptoms emit:

• Chronic fatigue;
• Frequent dizziness;
• Exposure to colds;
• Pressure problems;
• Lethargy and drowsiness.

The amount of this substance can be determined by passing a simple
analysis on the content of iron in the blood.

Most often, shortages are based on digestive problems or
thyroid, loss of large amounts of blood. Deficiency
trace element common among pregnant women, vegetarians, the elderly
people and fans of radical diets.

Excess iron in the body

Do not abuse the reception iron in too high doses.
Excess substance is no less dangerous than a deficiency. The
минерал имеет свойство накапливаться в жизненно важных
organs, thereby exerting a detrimental effect on them. Most
vulnerable to it are the heart, pancreas and
liver.

Symptoms of excess:

• skin with a pronounced yellow tint;
• enlarged liver;
• thinness, pallor;
• weakness;
• skin pigmentation (especially on the hands);
• heart rhythm disorders;
• itching, etc.

Such an excess requires urgent medical intervention, in
Otherwise, a person may experience cancer, arthritis,
hepatitis, heart disease and other terrible diagnoses.

Excess contributes to:

• Overdosing with drugs that contain the element;
• High concentration of exhaust gases in the air;
• Excessive alcohol use;
• Blood transfusion;
• The presence of an individual tendency to its accumulation.

Daily rate for a person

Scientists have long calculated the rate of mineral for each category.
people. Its required amount for a child’s body is very
very different depending on the age and weight of the child. The average
значение составляет от four до 1eight мг ежедневно.

Взрослому здоровому мужчине нужно до ten мг gland. Need
women are much higher: from 15 to 20 mg every day.

So, the exact daily iron table for
human body:

During pregnancy, the need for a mineral increases to
нижней границы в 1eight мг:. Iron for hemoglobin in the period
pregnancy is vital since oxygen is now needed
provide more fruit.

That is why women in anticipation of the baby recommend
употреблять дополнительную дозу mineral.