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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?
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