Importance of Iron is an important component of red blood cells making hemoglobin This is a protein in red blood cells that carries oxygen from the lungs to the rest of the body and carries carbon dioxide back to the lungs to be breathed out by exhaling . and myoglobin (Myoglobin), the protein that provides oxygen to the muscles. It is responsible for helping to store oxygen in the muscle cells.
iron He is a helper.establish blood quality immunitykeeping away from disease and promoting the functioning of various hormones in the body
Meat, offal, liver are high in iron (Cr.image by gurkan erol from Pixabay)
iron requirement Every day we need a small amount of iron. But it is an indispensable mineral. There are about 18 essential minerals that the body needs.There are 7 types that should not be deficient: calcium, iodine, magnesium, phosphorus, selenium, iron and zinc.
Iron prevents fatigue It helps prevent and treat iron deficiency anemia. Helps strengthen hair and skin cells Helps skin look smooth.
Modern studies have shown that it helps grow brain cells involved in cognitive development and has been linked to brain chemical disorders such as attention deficit hyperactivity disorder (ADHD), depression and John’s croup (Crohn’s group of intestinal diseases affecting the gastrointestinal tract)
Vegan Iron Supplement (Cr. eatingwell.com)
Another important function is Helps the work of various muscles, including being part of enzymes when using energy.
iron in food There are 2 formats:
ferrous ironcomponent of heme (heme iron) found in red meat Animal organs such as beef, pork, fish, liver, eggs, oysters are better absorbed than plant foods. The meat diet contains iron in heme form on average 40-50% of total iron.
Ferric The iron that binds to proteins is called non-heme iron, which is found in whole grains. dry beans some herbs But the body absorbs less iron than animal iron.
Red meat, eggs, spinach, contain iron (Cr.Romjan Aly from Pixabay)
iron requirement Every day we don’t need so much. in accordance with instructions Thai-RDI People aged 6 and over need 15 milligrams of iron per day, based on their daily energy needs of 2,000 calories.
NHS (National Health Service) National Health Service System, England Recommended amount of iron per day Depending on age and sex, men aged 18 and over should get 8.7 mg of iron per day, women aged 19-50 need 14.8 mg (due to menstrual blood loss), and women under 14.8 mg 50 years 8.7 mg.
Spinach Salad with Iron Fortified Roasted Chicken (Cr.Karolina Grabowska from Pixabay)
iron It is an essential mineral for people of all ages. Especially in babies, young people, pregnant women. and breastfeeding mothers who need 3-4 times more iron than normal people, inclclassified vegetarian in the iron deficiency risk group iron supplements may need to be taken
What if there is an iron deficiency? Fatigue, lack of energy, tired easily, slow brain function, lethargy, anemia The child has a developmental delay. slow growth Dark skin, light skin
Iron content in different foods per 100 grams
100 grams of cow blood contains iron 44.1 mg / pig blood 25.9 mg / shredded pork 17.8 mg / pork liver 10.5 mg / minced pork 17.8 mg / pork liver 10.5 mg.
This includes meat, chicken, turkey, pork, tuna, mussels, clams, oysters and eggs.
iron-fortified clam chowder (Cr.eatsmaster.com)
iron rich vegetables
Local vegetables are rich in iron. Per 100 grams, for example
Kut 36.3 mg. / Long beans 26 mg / Vegetables 25.2 mg / Straw mushrooms 22.2 mg., / Sweet pepper 17.2 mg. / Basil leaves 17.2 mg / Basil leaves 15.1 mg / Olive shoots 9.9 mg / Acacia shoots 9.2 mg.
Iron for Vegans from the study of local vegetables of the Department of Health In the year 2011, it was found that local vegetables, herbs The 5 countries with the highest iron content are:
Red basil leaves contain iron 15 mg per 100 g / veg mek 12 mg / cassia leaves 6 mg / neem leaves 5 mg / vegetables 3 mg.
Many local vegetables contain iron. (Cr.unep.org)
for vegans Recommendations for supplementing iron in a meat-free diet include spinach, broccoli, kidney beans, white beans, chickpeas, lentils, and nuts such as almonds, walnuts, and hazelnuts. Dried fruits such as apricots, raisins, dates, whole grain cereals, tofu, dark chocolate, brown rice, whole grain pasta, quinoa, and soy flour.
Vegan Lentil Soup (Cr.wallpapers.com)
iron intake techniques Because there is iron in vegetables, although there is a lot, but the absorption into the body is not as good as the iron in meat. advice forveganIs to eat foods that contain iron together with foods that contain vitamin C. to increase the efficiency of absorption
Foods that contain vitamin C, such as tomatoes, guava, oranges, peppers, broccoli.
Many nuts contain iron (Cr.image by heecehil from Pixabay)
iron in supplements it should be under a doctor’s supervision The way to eat effectively is to eat between meals. In the case of eating and causing side effects such as passing more stools, it should be taken with food. But don’t eat with milk. Because the calcium from milk will cause the body to absorb less iron.
Hemochromatosis iron overload Caused by excessive accumulation of iron in the body Can cause various organs to accumulate, especially the joints, liver, pancreas and heart, leading to subsequent health problems such as liver disease, heart disease, diabetes, damage organs.
Symptoms of Iron Overload Feeling tired, weak, unexplained weight loss joint pain especially in the knuckles body hair loss, stomach pain, irregular heartbeat, memory loss, dark or gray skin
protect Beware of too many iron supplements. Including vitamins that contain iron. But if it’s hereditary iron overload, it can’t be stopped.
treatment To begin with, avoid iron supplements or multivitamins. and vitamin C supplements avoid alcoholic drinks and was treated with blood transfusion and iron chelation pills
Addresses: pobpad.com, nhs.uk.com
