Iron in the Body





iron for fitness
Are You Getting Enough IRON?

 

The iron is found in hemoglobin:

the protein in red blood cells that carries oxygen from the lungs to the tissues.

It is also part of myoglobin:

a protein that in great effort of the body supplies the muscles with extra oxygen.

Iron in the food exists in two forms:

-FERO Form ( bound to the hemoglobin), which is located at:

* Red meat

* Chicken

* Fruits of the sea and

* Other products of animal origin

-FERI Form (bound to free protein carriers), which is located at:

* Dark green vegetables

* Products of whole cereal grains

* Nuts

* Dried fruit and

* Other plant foods

Many products made from flour are fortified with it. Ferrous form is easily absorbed. but the intake of foods containing ferric form with products containing ferrous form or vitamin C will accelerate the iron resorption.

Make a Beet Smoothie to Get Iron Brust
Make a Beet Smoothie to Get Iron Brust

 




What can stop body resorption of it?

– Coffee

– Tea

– Soy products

– Antacids

– Tetracycline

Also as large quantities of:

-calcium

-cinch and

-mangan.

Lack of iron deprives tissues of oxygen and can cause anemia.

The warning signs of anemia are:

– Feeling tired

– looking palled

– Dizziness

– Feeling cold

– Irritability

– Weak concentration and

– Speed up heartbeat.

IRON Rich Food
IRON Rich Food

 




Because the iron strengthens the immune system. lack of it may increase the propensity to infections. Women before menopause need more iron during menstruation because of losing more.

  • Pregnant women,
  • women during menstruation,
  • children aged up to two years,
  • vegetarians,
  • all people with diseases that are accompanied by bleeding, as hemorrhoids or stomach ulcers that bleed,
  • and people who drink above drugs should be taking extra amounts of it.

According to medical recommendations, adults can increase the intake of iron supplements to help with more nutrients. Supplements containing iron can only be used only under medical supervision.

Recommended daily intake  in the body

Adult 10 mg

Women before menopause 15 mg

Pregnantwomen 30 mg

Excess of it inhibits reabsorption of phosphorus. It makes the immune system working hard and may increase the risk of cancer, cirrhosis or heart attack. Symptoms of iron poisoning are:

– Diarrhea

– vomiting

– Headache

– Dizziness

– Fatigue

– Stomach cramps and

– Weak pulse.

courtesy: healthy food space