Sunday, September 30, 2012
Thursday, September 20, 2012
Watch Out for Iron Deficiency!
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| LOS ANGELES, CA - JANUARY 24: A plate of salad with blood oranges, dates, arugula and parmesan chees prepared by Lucques chef Suzanne Goin is on display during food and wine event at Lucques in preperation of 17th annual SAG Awards on January 24, 2011 in Los Angeles, California. (Image credit: Getty Images via @daylife) |
ron is an element, which is part of the blood pigment-hemoglobin. Of dietary iron is trivalent, changes in divalent iron stomach, small intestine, which when combined with protein to form ferritin, a compound that is a form of easily digestible and hemosyderynę as iron complex with proteins, carbohydrates, lipids. In addition, iron is stored in the liver, spleen, kidneys, and blood.
The functions of iron in the human body:
oxygen transport in the body,
part of the enzymes involved in the oxidation processes.
Sources in food:
In food products singling heme iron and nonheme iron, which is more difficult absorbable.
Heme iron sources, available in 20%:
liver,
kidney,
heart
meat
fish,
poultry.
Sources of non-haem iron, available in 5%:
egg yolks,
flour,
whole wheat bread,
coarse cereal,
wheat bran,
green vegetables such as spinach, parsley, chives, sorrel,
beets.
Iron deficiency
Iron deficiency can cause anemia hypochromic. The group most at risk of iron deficiency for children, adolescents and pregnant women.
Excess iron
Excess iron can cause congenital hemochromatosis. In this case, iron is deposited in the liver, pancreas, heart, joints and damage their structure.
Sources of iron in the diet
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| English: Distribution of body iron stores. (Photo credit: Wikipedia) |
Deficiencies of this element more common for women than men. This is closely related to the physiology of the woman's body.
Iron is classified as micronutrients necessary for the human body. It performs many metabolic functions.One of the consequences of its deficiency anemia can be.
Minerals are supplied with food.However, the form in which they are present in food is often poorly absorbed by the body. Because of this, the products selected so that they are not only a source of the element, but also the source of the well-available forms.In the case of iron his best assimilable form is called. Heme iron, which is mainly a source of animal products. Sources of iron are plant products, but the form in which it exists (so-called nonheme iron) and the presence of other compounds (mainlyfiber and phytate in plants) make it difficult to use.
Nutritionists believe that a properly composed and varied diet is a sufficient source of micro-and macronutrients necessary for a healthy body. For this reason, there is no need to supplement them with additional use of concentrated sources in the form of vitamin and micronutrient mixtures. The need for this may be in special cases associated with disease states.
Iron is an element which is removed from the body predominantly of menstrual blood. This is the reason why mainly women are subject to deficiencies and they should complement the loss through diet appropriate to prevent a very small amount in the body.
Minerals are supplied with food.However, the form in which they are present in food is often poorly absorbed by the body. Because of this, the products selected so that they are not only a source of the element, but also the source of the well-available forms.In the case of iron his best assimilable form is called. Heme iron, which is mainly a source of animal products. Sources of iron are plant products, but the form in which it exists (so-called nonheme iron) and the presence of other compounds (mainlyfiber and phytate in plants) make it difficult to use.
Nutritionists believe that a properly composed and varied diet is a sufficient source of micro-and macronutrients necessary for a healthy body. For this reason, there is no need to supplement them with additional use of concentrated sources in the form of vitamin and micronutrient mixtures. The need for this may be in special cases associated with disease states.
Iron is an element which is removed from the body predominantly of menstrual blood. This is the reason why mainly women are subject to deficiencies and they should complement the loss through diet appropriate to prevent a very small amount in the body.
Iron is one of the elements with a low degree of absorption (which is less than 25% of the ingested amount). The source of this component include: spinach, sorrel, beet leaves, tea. In these products, the iron is in the form of sparingly soluble salts of oxalate, which are little used for the physiological needs of the organism in comparison with animal products.
The following table shows the iron-containing products in 100 g of product.
| Products | mg iron per 100 g of product |
| offal (liver, kidney) dry legumes parsley | > 4 |
| bread and other cereal products meat, poultry, eggs | 1 - 4 |
| milk and dairy products, potatoes, fish, fruits, rice, vegetables | <1 |
The degree of nonheme iron absorption from the diet can be increased through consumption along with the products which are the source of vitamin C and citric acid,which exhibit activity in this direction. These include the following products:
- oranges, pears, apples, pineapples
- plums, bananas, mangoes, melons
- Sauerkraut
- potatoes, beets, pumpkin, broccoli
Reduction in utilization of iron derived from food may be due to interaction of the iron:phytate, polyphenols, calcium, and phosphate. For products containing these substances are:
- wheat bran, soy protein
- tea, coffee
- nuts, legumes
- milk chocolate
- milk and cheese
Body's need for minerals individual is different and depends on various factors such as age, sex, physical activity, etc.
The following table shows the recommended level of intake of iron, depending on the age and gender developed by the Institute of Food and Nutrition in Poland.
| Iron in mg / person | ||
| Age in years | Women | Men |
| 0-1 | 10-15 | |
| 1-3 | 10 | |
| 4-9 | 10 | |
| 10-18 | 16-17 | 14-15 |
| 19-60 | 18-19 * | 15 |
| > 60 | 13 | 15 |
* The value above the range for women with high physical activity
The need for iron increases during adolescence especially girls and women of childbearing age. One of the reasons it is the elimination of menstrual blood. Look at your jadłospisowi. Is there even a few products that are a source of iron?
Friday, September 14, 2012
You Need IRON in Your Diet
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.
Watch Out! Don't Get an Iron Deficit in Your Body!
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| Iron-Deficiency Anemia (Photo credit: euthman) |
Foods rich in iron
Iron is one of the most important minerals to be found in the diet. It is a key element for our health, both mental and physical. The iron in our body is mainly used to transport oxygen in the blood, and energy production has a positive effect on our immune system.
Iron deficiency causes weakening of the body and can lead to anemia. Minimum requirement for iron is 10-20 mg for adults. Responsible for iron deficiency is, of course, poor diet, which should include not only the daily dose of iron, but also vitamin C, which helps in the absorption of iron by the body.
Excellent sources of iron include seafood, seeds, nuts, unfortunately, can be a source of allergies and may contain harmful mercury. The most popular foods, replace red meat (beef steak), vegetables (spinach, asparagus, beets, tomatoes, carrots, peas, beans), fruits (peaches, apricots) and whole grains such as whole grain bread, oatmeal, etc.
Here is a sample list of foods rich in iron:
- 250ml cooked lentils = 3.3mg iron
- 250ml cooked beans = 4.6mg iron.
- 250ml peas = 4.5mg iron.
- 250ml spinach = 5 mg of iron.
- 250ml of cooked spinach = 4.2mg iron.
- 250ml of dried peaches = 10.1mg iron.
- 250ml plum juice = 11mg of iron.
- 125ml almond = 4mg iron.
- 2 pieces of lean ham = 2.7mg iron.
- 1 piece of fried steak = 3.4mg iron.
- 90g turkey = 1.6mg iron.
- 3 pieces of beef liver, fried = 8mg of iron.
- 3 pieces of fried chicken livers = 7.7mg iron.
- 3 slices of fried pig liver iron = 7.2mg.
- 250ml oatmeal = 6.2mg iron.
A sample daily menu
Breakfast
- Salad bowl with lettuce, Chinese cabbage
Lunch
- Serving of spinach, green peas
- Chicken liver
- 2 slices wholemeal bread
- An apple after lunch
Snacks
- Cashew nuts
- Almonds
Dinner
- 2 slices wholemeal bread with ham and tomatoes
- Melon or apple
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