Iron is one of the most important minerals that is necessary for the proper functioning of the body.... This matter is so important that you should consume a sufficient amount of this substance in your daily diet.... Not getting enough iron and its deficiency can lead to diseases such as anemia.... If you also feel that you are suffering from anemia or iron deficiency, you can seek urgent advice right now

The interesting point is that the foods consumed not only affect the amount of iron received, but also affect the quality of its absorption inside the body.

When iron is absorbed by the body, it is used as a component of hemoglobin... To better understand the importance of iron, it is good to know that hemoglobin is the protein found in red blood cells and helps them move oxygen throughout the body.

Iron is also present in the structure of myoglobin....myoglobin is also one of the oxygen storage proteins found in muscles....this stored oxygen is consumed after the muscles are activated.

Now that you are familiar with the importance of iron, we must say that the recommended amount of iron for the general public is between 7 and 18 mg per day. The recommended amount of iron for pregnant women also increases to 27 grams.

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Which foods contain iron?

Probably the first thing you've heard of as a rich source of iron is red meat. Of course, red meat is a very good source of iron, but it's good to know that there are many foods and foods that naturally contain iron.

In general, iron is found in foods in two forms:

• Heme iron
• Non-heme iron

Heme iron sources

Iron is also mostly found in animal foods containing hemoglobin. Among these, red meat, fish meat, and chicken meat can be mentioned.. The best type of iron that can be obtained from food is this iron; Because more than 40% of it is easily absorbed by the body.

Learn more: What is anemia in teenagers?

The best food sources containing iron are:

• Beef
• Poultry and poultry
• Veal
• Fish such as snails, oily fish, sole, salmon or tuna
• Clamshells such as oysters, crabs, bivalves

Red ears or organs like the liver are also good sources of iron.

Non-heme iron sources

Non-heme iron is usually found in plant sources....grains, herbs and fortified foods are among the places where non-heme iron can be found....this type of iron is available as supplemental and fortified foods....a wide range of supplements also contain non-heme iron.

Read more: How to take iron pills during period

It is estimated that 85 to 90% of the total iron received by the body is provided through other sources of iron... 10 to 15% of the iron needed by the body is also provided from other sources.. Finally, it should be noted that in terms of bioavailability, absorption of non-heme iron is much weaker than that of hemp iron..

Non-heme sources rich in iron are:

• Enriched grains, rice, wheat and barley
• Dark green leafy vegetables such as spinach and kale
• Dried fruits such as raisins and apricots
• Legumes such as lentils and soybeans

In short, iron is provided by animal foods and non-heme iron is provided by plant sources... Heme iron is also better absorbed by the body than non-heme iron.

See more: How to prevent constipation from iron pills

What is the relationship between iron deficiency and anemia?

The disease that is found in one billion people on the planet is anemia.. The main cause of anemia is iron deficiency or iron deficiency.

A person suffering from iron deficiency shows various symptoms.... Symptoms such as fatigue, dizziness, headache, sensitivity to cold, shortness of breath when doing simple tasks, are all considered symptoms of iron deficiency. In addition to these clinical cases, iron deficiency can also reduce the scope of iron deficiency, in which cases, concentration and mental intelligence reach a lower point. (IQ).

Children, teenagers, women of reproductive age and during pregnancy are among the people who are at the highest risk of iron deficiency.... The reason is that their body needs a high amount of iron, but these people usually get less iron than they need.

Other people who occasionally are iron deficient are vegetarians.... The reason we said sometimes is that in some studies, vegetarians have at least as much iron in their diet as meat eaters.... But the notable thing is that the iron that vegetarians get is non-heme iron, which has a lower absorption rate

For this reason, vegetarians need to get more iron from their plant foods in order to absorb adequate amounts of iron in their bodies... On average, it is recommended that vegetarians consume 1.8 times their iron intake to compensate for the poorer absorption of non-heme iron.

Read more: Correct use of iron tablets during pregnancy

What foods can we use to compensate for iron deficiency anemia?

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Learn more: What is anemia?

Foods rich in vitamin C

It has been proven that vitamin C is effective in increasing the absorption of iron... Vitamin C is also useful in better absorption of iron... Among foods rich in vitamin C, we can mention citrus fruits, vegetables with bright green leaves, bell peppers, melons and strawberries, which should be included in people's daily diet.

In a specific research, it was proven that taking 100 mg of vitamin C with food can increase iron absorption by 67%. For this purpose, it is recommended to use citrus juice or other foods rich in vitamin C to increase iron absorption in addition to eating foods that have a lot of iron.

In vegetarian diets, people can optimize iron absorption by adding vegetables containing vitamin C to their meals.

Foods containing vitamin A and beta-carotene

Another vitamin A that affects iron absorption is vitamin A.. This vitamin is usually known for improving eyesight, but it is not bad to know that vitamin A, in addition to helping iron absorption, also helps the growth of bones and the health of the body's immune system.

Foods containing beta-carotene, in addition to vitamin A, also help in the absorption of iron.... To get to know beta-carotene, we must say that this substance is a red or orange pigment found in plants and vegetables.... This substance is converted into vitamin A in the body, and that is why it is so important.

Food sources rich in beta-carotene and vitamin A include things like carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches.

To better understand the importance of adding foods containing vitamin A and beta-carotene to the diet, let's talk about the results of a study... In this study, 100 people were given ready-to-eat cereal foods and the results showed that the presence of vitamin A increased iron absorption by 200% for rice, 80% for corn, and 80% for wheat. and corn increases up to 180%.

Consumption of red meat, chicken meat and fish meat

In addition to being a very good source of iron, meat, chicken and fish also help absorb other types of iron.... In several studies in the same field, it has been determined that adding beef, chicken and fish to grain foods has increased the absorption of non-heme iron two to three times.

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More precisely, adding 75 grams of red meat to a meal can increase the absorption of non-heme iron by 2.5 times compared to foods without meat... In other words, each gram of meat added to meals has an effect equivalent to one milligram of vitamin C in the optimal absorption of non-heme iron, and it is better for people with anemia to have more red meat and white meat in their diet.

What foods reduce iron absorption?

In addition to the things we said help absorb iron, there are other foods that reduce iron absorption! Next, we will examine the most important food items effective in reducing iron absorption.

Foods containing thiolates

Phytate or phytic acid is found in foods such as whole grains, legumes, soybeans, edible nuts and seeded vegetables.... The effect of phytate in reducing iron absorption is so great that even consuming a small percentage of phytate can have a significant effect in reducing iron absorption.>

In one study, it was found that adding 2 mg of phytate to foods after adding it to wheat grains reduced iron absorption by 18%. When 250 mg of phytate was consumed, iron absorption was reduced by 85%.

Of course, there is no need to worry because the negative effect of phytate can be neutralized by consuming foods that increase iron absorption, such as vitamin C or meat.

Foods rich in calcium

The importance of calcium in the diet to maintain bone health is not hidden from anyone....but you should know that this important mineral can reduce the absorption of iron.

Of course, this is still a matter of debate... Some studies have shown that 165 mg of calcium received from milk, cheese or supplements reduces iron absorption by 50-60%... This issue becomes more dangerous when we realize that women, children and teenagers are always advised to consume more calcium, and on the other hand, this group of people is usually at risk of iron deficiency.

But some other studies have had different results, and for example, it has been found that in the long term, calcium does not have much effect on iron absorption. Finally, what we now know is that to maximize iron absorption, calcium-rich foods should not be consumed with important iron-containing foods.

In terms of supplements, iron and calcium supplements can be taken at different times of the day so that they do not affect each other.

Foods containing polyphenols

Polyphenols are found in various amounts in plant-based foods and beverages. Among these foods, we can mention vegetables, fruits, some grains and grainy edible vegetables, tea and coffee.

You must have heard the saying that "tea should not be consumed immediately after or before a meal because it reduces the absorption of important nutrients".. But tea is tied to our lives as Iranians, and recently coffee has also become very popular among families. The important thing is that tea and coffee contain a high percentage of polyphenols, so the absorption of the main foods should not be prevented. These foods usually prevent the absorption of other iron.

Of course, in cases where consumers drink tea between meals, the reduction in absorption is only in the range of 20%.

To counteract the negative effects of polyphenols, make sure leave a few hours between consuming iron-rich foods and consuming tea or coffee.

What are the risks of getting extra iron?

The toxic effect of iron from food sources is rarely observed.... After consuming iron-rich foods, the body uses its balancing system to get only the amount of iron it needs... However, one report suggests that excessive consumption of iron supplements may cause excess death.

In some people with hemochromatosis, the amount of iron in the blood exceeds the limit. This problem is usually caused by a gene that increases the amount of absorption.

Other causes of iron overload include frequent blood transfusions, high doses of food, and rare metabolic disorders. In addition, long-term high iron consumption leads to the accumulation of significant amounts in the liver and other tissues, which is not good. In addition, in these conditions, the possibility of diabetes, heart diseases, and liver damage also increases. The important point is that you should not take iron supplements in any way. has prescribed for you... So, if you suffer from anemia, it is definitely better to consult your doctor before taking it yourself.

A few tips to absorb enough iron for those suffering from anemia

The following tips briefly help people with anemia get the maximum amount of iron they can get from their food sources:

Consumption of red meat in small amounts: It is also the best source of iron and is easily absorbed... Consuming this substance several times a week helps compensate for iron deficiency and is suitable for those who suffer from anemia.

Consumption of chicken and fish: These foods are also a good source of iron. Add different types of them to your diet.

Eat foods rich in vitamin C: Increase the absorption of nonheme iron by eating vitamin C with meals. For example, lemon juice on vegetables increases the amount of iron that can be absorbed.

Avoid coffee, tea or milk near main meals: Avoid these foods while eating iron-rich foods... Drink tea and coffee between meals.

Eat other iron-rich foods: If you don't eat a lot of meat and fish, replace them with iron-rich plant foods.

Summary

In this article, we found out that iron is one of the important minerals that plays an essential role in performing the functions needed by the body... We also learned that there are two types of iron in the foods we eat, known as "heme iron" and "non-heme iron".. iron supplements for you.

Anemia is one of the most common diseases caused by iron deficiency or iron deficiency.... To compensate for iron deficiency anemia, you need to know which foods are effective in absorbing iron and which foods reduce its absorption so that you can increase your iron intake.... Also, don't forget that as always, you can contact http://gcors.. LLC for online advice... Use medicine and make an appointment.

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