In our bodies are the same elements that make up the universe. It is, therefore, and iron, which is in almost everything we eat. Moreover, we do not lose iron, a very small part of it is excreted in the urine or sweat. So why do so commonly suffer from iron deficiency?
Nutritionists calculate the following reasons for iron deficiency in the body: - Low physical activity, too little food
- Rapid changes in lifestyle and diet (often mentioned here too little varied vegetarian diet)
- Eating foods industrially purified - sugar, salt, white bread and white rice.
The iron deficiency is responsible poor diet, slimming incompetent or eating sweets, ready meals and processed. Most often suffer from iron deficiency people "care about the line." With a daily intake of 1500 to 2000 calories a food provides too little of this element, because about 10 mg.
The daily dosage of iron is 15 mg. Reducing diet is often based on yoghurt, white cheese and fruit, or products very poor in this element.
With cereal products and vegetable absorbs about 5% iron.
For better absorption of iron we need vitamin C. Therefore, we introduce a fixed daily meals parsley, dill and wild rose. Increased absorption of iron to need a minimum of 500 mg of vitamin C.
Another component, so that this element increased the absorption of chlorophyll. And here are invaluable green parts of vegetables and fresh herbs. Particularly commendable is the stinging nettle, which in itself contains up to 19% of mineral salts - silicon, iron, potassium and calcium. Nettle Spring diet is a very effective remedy for anemia.
A rich source of iron is also molasses - a by-product of sugar production. One tablespoon of molasses (about 15 g) contains 3.2 mg of iron. Some deposits Wieliczka salt mines contain approximately 450 mg of iron per 1 kg.Thus, the amount of salt, which is usually added
to food (about 10 g) contained a half of the daily requirement of adult man. Next rich in this element products include dried plums and apricots, walnuts, pumpkin seeds, sunflower seeds and raisins. It should also be mentioned wheat germ, which provide approximately 3 mg iron per serving, which is approximately 30 g
Is also very important wholemeal bread with whole grain and bran.
Here are some examples of iron per 100 g of product (mg):
Oatmeal - 4.5
wheat - 3.3
Rice - 0.8
prunes - 3.9
raisins - 3.3
Dried dates - 2.1
spinach - 3.0
green peas - 1.9
Brussels - 1.3
Brewer's yeast - 18.2
molasses - 6.0
mushrooms - 1.0
Vegetarians, especially those who eat little, iron supplementation is recommended through the adoption of appropriate dietary supplements. Most importantly, in order to make them of organic origin, ie, the same as those in the food.
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