Surely you know how important it is adequate iron intake, but what matters is to clarify what makes this particular metal necessary to be healthy. One of the most important properties of iron is its participation in oxygenation of tissues and organs. Specifically, it is used for its composition hemoglobina protein found in red blood cells that carries oxygen molecules from the lungs throughout the body, and myoglobin, a protein that provides oxygen to the muscles. In addition, it participates in production of certain hormones as well as in creation connective tissue.
Iron participates:
• in the formation of red blood cells and hemoglobin
• in oxygen transport
• in normal metabolism and energy production
• to reduce fatigue and exhaustion
Why are women more likely to be iron deficient?
Iron deficiency is common in women mainly due to menstruation, as large amounts of iron are depleted during it. Women of childbearing potential require significantly more iron than men, while pregnant women need more iron to support increased blood volume and nutrient requirements for a growing fetus.
What are the symptoms of iron deficiency?
A person who is deficient in iron may have a variety of symptoms, such as fatigue, dizziness, headaches, sensitivity to the cold, and shortness of breath when doing simple tasks. In addition, iron deficiency can result in poorer attention span and mental function. Finally, it has been shown that iron deficiency, in early childhood, has been associated with a lower IQ.
What happens to your iron intake if you follow a vegetarian diet?
Vegetarians and vegans are believed to be more prone to iron deficiency. Interestingly, however, studies have shown that vegetarian and vegan diets contain the same amount of iron, despite the fact that they do not contain meat. However, although vegetarians can consume as much iron as non-vegetarians, a review found that they are still at greater risk of malnutrition. This is due to the fact that they mainly consume non-heme iron, which is not absorbed in the same way as heme iron is absorbed. Vegetarians are generally advised to multiply their recommended iron intake by 1.8 times to compensate for the reduced absorption.
Does consuming coffee and tea inhibit the absorption of iron?
Coffee and tea, which are widely consumed during meals, are high in polyphenols and have been shown to inhibit the absorption of non-heme iron. In one review, consuming a cup of black tea with a meal reduced iron absorption by 60-70%. However, when participants drank tea between meals, the reduction in absorption was only about 20%. To counteract the negative effects of polyphenols, make sure you leave a few hours between your iron-rich meal and your afternoon tea or coffee.
In what foods and in what form do we find iron?
Iron is divided into heme and non-heme iron. Heme iron comes from animal products such as meat and seafood. It is found in the blood proteins and hemoglobin of these animals. Non-heme iron comes from plant foods such as beans, fortified cereals, nuts and vegetables. Some of the top non-heme sources include chickpeas, spinach, mushrooms, broccoli, lentils and black beans.
How do you increase the absorption of iron from your diet?
• Add vitamin C. Eating foods that contain vitamin C will help your body better absorb both heme and non-heme iron. Brussels sprouts, peppers, spinach, carrots are all great choices to enjoy along with cereals and legumes for a meal full of iron and vitamin C.
• Include fruits with non-heme iron in your diet Fructose, which makes fruits naturally sweet, helps increase iron absorption. Adding pomegranate or orange to your spinach salad will increase the absorption of non-heme iron — and add flavor to your salad!
• Do not combine foods rich in iron with foods that contain calcium Foods rich in calcium inhibit the absorption of iron. I certainly do not recommend avoiding foods rich in calcium, but if you want to increase your iron intake, try to avoid combining them. For example, do not add cheese to your omelette or feta cheese with your favorite beef steak.
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