Iron is contained in a wide variety of foods, but it is not absorbed from the intestine than if it is changed in the stomach in the presence of C vitamin. In other words when you eat iron rich foods you should associate with foods rich in vitamin C.
The benefits of iron in the body
Iron presents many benefits to the human body:
- blood cells contain iron and is very important in the formation of hemoglobin and to provide the oxygen to cells;
- intervenes in the metabolism of the liver;
- is involved in reducing stress;
- this mineral is involved in cellular energy systems;
- it is essential for the activation of intracellular enzymes in our body;
- iron reduce the processes of aging and maintain youthfulness through his implications in the oxygenation of the body and in intracellular energy systems, as well as by reducing oxidative stress
- iron has an important role in nervous system functions;
- iron stimulates the immune system;
- iron deficiency increases the risk of cancer;
- participate in bone metabolism;
- iron is a mineral important to the muscular system.
Iron influences the growth process and increases resistance to illness, also prevents fatigue. Iron heal and prevent anemias caused by iron deficiencies and is responsible for healthy skin color.
Best sources of iron
To be assimilated by the body, iron needs to be combined with C vitamin, copper, cobalt or manganese. Sources of iron are found in: sesame seeds, raisins, figs, peaches, apricots, walnuts, almonds, cherries, berries, broccoli, leafy greens (lettuce, parsley, spinach), red meat and fish.
Symptoms of iron deficiency
When the body does not assimilate this mineral naturally from food, iron deficiency occurs. The most common form of deficiency is anemia, which limits the body’s growth and development, decreasing vitality. This can occur more often in children and also in adults, in situations such as menstrual bleeding, hemorrhoids, cancer, but also in regular use of aspirin. Other symptoms: fatigue, pale complexion, irritability and sleep problems.
Iron deficiency is the result of reduced consumption of foods containing iron and of some ailments that prevent its absorption. It can also be caused by high demand.
It takes a high intake of iron in the following situations:
- rapid growth
- intestinal parasites
Typically, the symptoms are not installed in the first phase and only appear when it comes down to anemia. Some symptoms are those are shown below:
- excessive fatigue
- low performance at work or school
- variable body temperature
- the weakening of the immune system
- inflammation of the tongue
Iron deficiency is important because:
- delay motor capacity development
- delays in mental capacity development
- causes premature birth
- causes fatigue and affects memory
Iron absorption from vegetable sources is influenced by several factors:
- meat increases iron absorption from plant sources
- tea, coffee, milk and whole grains reduce its absorption
- antacid drugs reduce absorption
- C vitamin increases iron absorption
Vegans need to plan their diet carefully to get the necessary amount of iron. Other vulnerable groups include children, teenagers and pregnant women. Children are very vulnerable between six months and three years due to rapid growth.