Iron: if there's all right but if there are problems. Iron is an important mineral for our body and therefore must be integrated with the power; in the case in which the body can not absorb the necessary amount necessary to resort to supplements to avoid anemia problem.
Iron is the main component of hemoglobin (65%) and myoglobin (6%), and performs several functions, the most important is to transport oxygen to the tissues, transfer the electrons in the respiratory chain and assists the activities of important enzyme systems.
It is estimated that the iron in the body is of at most 4 g. To never be in deficit, the body, collects the iron reserves, it uses the right amount when needed and recovers in the breakdown of red blood cells. Then there is of course the amount introduced with the food which usually, as the foods are rich in iron, is never enough because the amount present in foods is usually very low (contrary to what is found omnivores if it finds more in plant that in the flesh).
The iron requirement
The need for iron varies from subject to subject, because of age, sex, state of health and a whole set of factors. Children, the elderly and infertile women have a different need iron-rich foods. The fertile woman must compensate for the loss while children need to consume all the foods that contain iron, like teenagers, but to a greater extent with a stronger request of the agency. The daily requirement of iron is about 10-12 mg per day for men and about 18 mg for women of childbearing age, you can see that the woman needs a higher intake of iron in the blood, this is due to monthly cyclical losses. In addition, in some phases of a woman's life, there is the need for a further intact due to special physiological conditions, such as pregnancy or breastfeeding.
When the iron is little
It ranges in this case meeting anemia manifested by pallor, poor concentration, fatigue, fragility of nails and hair, and asthenia.
Essentially what is anemia? A decrease in red blood cells in the blood and sometimes even hemoglobin. What are the causes? Depends on the type of anemia, the cause is not always seen in power: some anemias are caused by diseases of the organism, from the poor absorption of vitamin B12 and folic acid deficiency, poor absorption of iron from the same perhaps in certain stages of development . In less severe cases, it makes up with an ad hoc diet and supplements.
When the iron is too
Even in the case where the iron is in excess may encounter problems, you can go in against to liver and pancreatic dysfunction or heart diseases.
Iron-rich foods: what are they and diet
A varied diet in which are integrated the iron-rich foods is great to cope with the need for iron and to help heart failure.
Let's see what are the most iron-rich foods:
- offal (heart, liver, lungs, goose liver contains 30.53 mg);
- Red meat;
- legumes (lentils 7.54 mg, 6.24 mg chickpeas, cannellini beans 5.49 mg, 5.00 mg borlotti beans);
- dried fruit in shell (5.53 mg dry pine nuts, hazelnuts 4.70 mg, 4.51 mg dried almonds, peanuts 4.58 mg)
- cabbage;
- broccoli;
- Turkey meat;
- cod;
- salmon;
- Cocoa (the bitter dark chocolate contains 17.4 mg of iron);
- molluscs (clams 13.98 mg, 11.99 mg oysters);
- muesli with fruit and nuts (8.75 mg);
- cereals (6.37 mg soy flour, wheat germ 6.26 mg, 4.72 mg oatmeal, wheat 4.56 mg)
- Boiled potatoes (6,07mg);
- sepia (6,02mg);
- anchovies in oil (4,63mg);
- eggs;
- bass;
- horse meat;
- dried fruit (dates, apricots, plums).
The iron-rich foods-based diet should be designed with your doctor or dietitian and periodically need to do blood tests. As mentioned above the plants contain more iron of the meat, but it is less easily assimilated for which reason it is always necessary aid.
Some types of anemia, back on the subject, not only care with feeding, such as iron deficiency anemia, but need the drugs coaching and supplements prescribed by the physician. The fact is that in any case, is necessary to help the body assimilate the mineral therefore, in the diet should incorporate some foods that favor it and excluding those that hinder. Vitamin C, for example, is a great ally of iron and aids in the absorption of this precious mineral, so it is advisable to integrate the meal the following foods: citrus, grapes, kiwis, peppers, tomatoes, cabbage, broccoli, lettuce . Then we have the "Cysteine" which is found in meat and fish to help absorb iron in vegetables. Vitamin A, found in beef liver, cod and carrot, pumpkin, nell'albicocca, fruits and vegetables of yellow-orange and bright green, egg yolk, butter, cheese. The B vitamin that is found in vegetables, grains and shellfish, eggs and dried fruit.
There are beverages which hinder iron absorption such as tea, coffee and wine and should therefore be avoided.
Examples of menus with iron-rich foods
So if we need iron, we begin to rethink our menu. Here are a few practical examples.
Menu of meat
First: pasta with pesto with pine nuts, basil, garlic and parmesan.
By: horse steak marinated in olive oil, garlic and parsley.
Vegetables: broccoli salad, steamed.
Fruit: oranges or kiwi.
Dessert: mousse of dark chocolate.
Menu of molluscs
First: linguine with seafood with seafood.
Second, cooked or raw oysters (fresh) sprinkled generously with lemon.
Fruit: strawberries, berries or grapes.
Fish menu
First: pasta with clams seasoned with garlic, olive oil and parsley.
Second: grilled sea bass.
Side dish: roasted peppers seasoned with garlic, olive oil, parsley and lemon or vinegar.
dried fruit, with or without shell.
Menu of legumes
First soup with chard, carrots, cauliflower, beans and beans.
Second: salad of boiled potatoes and boiled eggs topped with tuna, salt and olive oil.
Outline: hummus chickpea, Arabah, seasoned with chopped mint, parsley, olive oil and lemon juice.
Fruits: dates.
Desserts: oranges peeled, cut into slices, sprinkled with a little liqueur of your choice or garnished with caramel and sprinkled with cinnamon.
Menu of meat
First, pasta and lentils.
Second, liver or grilled with onions.
Side dish: salad greens or spinach.
Fruits: almonds and hazelnuts.
Sweet biscuits with hazelnut cream.
As pointed out before, you need to get help from an expert, because many foods cause allergies or give rise to allergies, are rich in cholesterol or difficult to digest or because too much iron can also cause problems.
