You are viewing the article What is iron? The role of iron and iron-rich foods at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
Iron is one of the essential minerals for the human body and plays an important role in blood formation. So, in addition, what effect do they have on our health? Let’s find out with Tnhelearning.edu.vn right away!
What is iron?
Iron is a mineral involved in the formation of red blood cells
Iron (Fe) is a mineral that is mainly involved in the formation of red blood cells , and also helps to increase the concentration of the brain . Iron is rich in liver, heart, beef, vegetables such as gourd, soybeans or cereals, …
What role does iron play in the body?
Iron is an essential mineral for our health
Iron is stored mainly in human liver cells and macrophages .
Iron stores in the liver will be used when the body needs a large amount of iron, such as during the development of children, and during pregnancy of women.
For adults
According to the Nam Dinh Department of Health, iron is a mineral that is mainly involved in the process of creating red blood cells for the body.
Besides, iron is beneficial for the body’s energy release process. Therefore, the body is full of Iron, will work effectively.
In addition, iron also helps to increase the concentration of the brain.
For children
Iron deficiency, will lead to heart failure in children , making children’s brains underdeveloped .
When iron deficiency, children often have drowsiness, poor learning, due to lack of concentration. Iron-deficient children often have pale and pale skin.
Besides, iron deficiency will make children anorexic, stunted and slow to grow.
For pregnant women
Iron is an extremely important mineral for pregnant women.
During pregnancy, the mother needs to supplement and store the necessary amount of iron, to serve the process of nursing and blood loss during childbirth.
Iron deficiency during pregnancy, can lead to miscarriage or the baby will be born with low birth weight and very susceptible to disease .
Reference: What is zinc? Health benefits of zinc
Iron deficiency causes what disease?
When the body lacks color, it causes many dangerous diseases for children, women and the elderly, especially diseases related to the cardiovascular and respiratory systems. Specifically, diseases related to lack of color such as:
Making the heart beat faster, causing stress and fatigue
Hemoglobin is a component rich in iron, responsible for transporting oxygen to tissues, a lack of hemoglobin ie the amount of iron is not absorbed enough means that oxygen transport to tissues is reduced, leading to fatigue. , dizziness, vertigo… and its consequence is to reduce the function of the respiratory system and the cardiovascular system. This is the most common and easy to see sign of iron deficiency anemia.
Heart palpitations are the most common and obvious sign of iron deficiency anemia.
Hair loss, nail peeling
According to scientists, iron contains a mineral that accounts for a large amount in the blood. In iron deficiency blood, the hair roots will also be affected. Hair roots will be weak and easily damaged due to lack of nutrients leading to hair loss.
Iron deficiency is the main cause of anemia, which causes wrinkled skin, thinning nails and hair loss.
Iron deficiency is the main cause of thinning nails and hair loss.
What are the harmful effects of excess iron?
When the body has excess iron. The body’s intestines are unable to regulate iron levels unnecessarily, and iron is also accumulated in the liver causing iron infection, and eventually damage to other organs.
There are two types of diseases that occur when excess iron is:
-
Inherited iron overload: Because the patient has it since birth (due to inherited HFE gene mutations), the intestines lose the ability to regulate iron and excess iron will accumulate in the liver and heart. To detect this type of disease early, it is necessary to measure the amount of ferritin in serum and in liver biopsy specimens.
-
Acquired iron overload: It is a disease that is accompanied by other diseases such as anemia, liver disease, and diseases related to iron absorption.
The amount of iron that people with iron overload absorb is 3 times more than the amount of iron absorbed by people without the disease.
Iron rich foods
Mussels, oysters and snails are rich in iron
Shellfish such as mussels, oysters, snails: Analysis of a clam about 100 grams contains about 3 milligrams of iron, equivalent to 17% of the body’s daily requirement for iron. These delicious and nutritious mussels, oysters, and snails are good choices for iron supplementation.
Spinach: According to the Nam Dinh Department of Health, in 100 grams of spinach contains about 2.7 milligrams of iron, or 15% of the body’s needs, in addition, the low-calorie spinach is also very suitable for those who just want to lose weight. Just need an iron supplement
Liver and other organs: Animal organs (liver, kidney, brain and heart) are all foods rich in iron. A 100-gram serving of beef liver can provide you with 6.5 milligrams of iron, which is 36% of your body’s needs.
Legumes: Soybeans, peas, lentils, etc. are generally used by vegetarians to supplement iron instead of foods of animal origin. A 198-gram serving of cooked lentils has 6.6 milligrams of iron, supplementing 37% of the body’s iron needs.
Mussels, oysters and snails are rich in iron
Red meat: Red meats such as pork, beef, lamb, goat… are a good source of iron, protein, zinc, vitamin B commonly found in family meals. Analysis of 100 grams of ground beef contains 2.7 milligrams of iron, equivalent to 15% of the body’s needs.
Pumpkin seeds: In 1 ounce (28 grams) of pumpkin seeds contains 2.5 milligrams of iron, or 14% of the body’s needs.
Quinoa: A 185-gram cup of cooked quinoa gives you 2.5 milligrams of iron, which is 16% of your daily requirement.
Turkey: For every 100 grams of turkey, there will be 1.4 milligrams of iron, providing 8% of the need.
Tofu: In a 126-gram serving of tofu contains 3.4 milligrams of iron, supplementing the body with 19% of the need.
Iron-rich dark chocolate
Dark Chocolate: Every ounce (28 grams) of dark chocolate gives your body 19% of your daily iron needs, about 3.4 milligrams
Fish: Fish, especially tuna, are rich in iron. About 85 grams of tuna contains 1.4 milligrams of iron, approximately 8% of the body’s needs.
It is impossible not to mention powdered milk , an abundant and necessary source of nutrients for the body. In addition to providing an adequate amount of iron for each age to use, powdered milk also adds other nutrients to help the body grow and be healthier.
In addition, iron can be added to the body through functional products .
Notes when supplementing with iron
Do not abuse iron supplements
When overusing drugs to supplement iron, in the long run, iron will accumulate and can cause a number of diseases such as atherosclerosis, diabetes and high blood pressure…
Experts recommend that, for the best health, elderly people should not use iron supplements. We can only supplement this mineral, through daily food or drinking milk.
In addition, you need to supplement with Vitamin C, this is the type of vitamin that helps the body absorb iron most effectively.
Recommended Iron Needs Table 2016
For men
| Age group | Absorption 10% (Unit: mg/day) | Absorption 15% (Unit: mg/day) |
| 0 – 5 months | 0.93 | |
| 6 – 8 months | 8.5 | 5.6 |
| 9 – 11 months | 9.4 | 6.3 |
| 12 years old | 5.4 | 3.6 |
| 35 years old | 5.5 | 3.6 |
| 6 – 7 years old | 7.2 | 4.8 |
| 8 – 9 years old | 8.9 | 5.9 |
| 10 – 11 years old | 11.3 | 7.5 |
| 12 – 14 years old | 15.3 | 10.2 |
| 15 – 19 years old | 17.5 | 11.6 |
| 20 – 29 years old | 11.9 | 7.9 |
| 30 – 49 years old | 11.9 | 7.9 |
| 50 – 69 years old | 11.9 | 7.9 |
| Over 70 years old | 11.0 | 7.3 |
Need for iron supplements for men
For female
| Age group | Absorption 10% (Unit: mg/day) | Absorption 15% (Unit: mg/day) |
| 0 – 5 months | 0.93 | |
| 6 – 8 months | 7.9 | 5.2 |
| 9 – 11 months | 8.7 | 5.8 |
| 12 years old | 5.1 | 3.5 |
| 35 years old | 5.4 | 3.6 |
| 6 – 7 years old | 7.1 | 4.7 |
| 8 – 9 years old | 8.9 | 5.9 |
| 10 – 11 years old | 10.5 | 7.0 |
| 12 – 14 years old | 14.0 | 9.3 |
| 15 – 19 years old | 29.7 | 19.8 |
| 20 – 29 years old | 26.1 | 17.4 |
| 30 – 49 years old | 26.1 | 17.4 |
| 50 – 69 years old | 10.0 | 6.7 |
| Over 70 years old | 9.4 | 6.3 |
Note : For menstruating women , the dosage of iron supplements changes as follows:
-
10-11 years old : 10% absorption capacity needs 24.5 mg/day, 15% absorption requires 16.4 mg/day.
-
12-24 years old : 10% absorption capacity needs 14 mg/day, 15% absorption requires 9.3 mg/day.
-
Over 50 years old : 10% absorption capacity needs 26.1 mg/day, 15% absorption requires 17.4 mg/day.
Need for iron supplements for women
For pregnant women
| Object | Absorption 10% (Unit: mg/day) | Absorption 15% (Unit: mg/day) |
| Pregnant women | +15**** | +10**** |
| Breastfeeding women (No period yet) | 13.3 | 8.9 |
| Breastfeeding (Has her period returned) | 26.1 | 17.4 |
Iron supplement needs for pregnant women
Iron supplements for pregnant women need to have absolute accuracy. Therefore, pregnant women can consult their doctor before taking iron supplements.
Iron is needed to make blood for the body, especially important for pregnant mothers and children. Hope this article helps you understand what iron minerals are? Role and iron-rich foods to take better care of your family’s health.
Source: according to the Department of Health of Nam Dinh province
Tnhelearning.edu.vn
Thank you for reading this post What is iron? The role of iron and iron-rich foods at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search:
