Iron-rich foods: why are they important?
It could therefore be very important to increase the intake of iron for all people, the youngest as well as adults, who risk not getting enough of it through the diet. However, we must pay close attention to this, so that no deficiencies occur.
Each age has a different requirement, obviously it is essential in childbearing age, because through menstrual losses it is estimated that women lose 28mg of iron every month. The absorption of iron by the body occurs through foods of animal origin, especially meat and is more easily assimilated than that contained in vegetables, therefore, combine meals where foods rich in iron from the animal kingdom and the kingdom are combined vegetable is the best solution.
See also
Nutritional values: what they are and why they are important
The foods that contain it are red meats, especially horses, entrails (liver, kidney, heart), egg yolk, bresaola, molluscs, sea bass, sea bass, anchovies, but also white meats ( chicken and turkey), legumes and dark chocolate; among the foods of vegetable origin there are spinach, asparagus and green vegetables to be seasoned with lemon to promote the absorption of iron. The body is able to absorb between 2 and 10% of the iron contained in plants, in this case we speak of non-emic iron, while it is capable of assimilating levels between 10 and 35% of iron present in food. of animal origin, the so-called emic iron.
For further information: Iron in nutrition
During pregnancy, the daily requirement is 30 mg per day, iron is used by the fetus to make up its red blood cells. In addition to supplements, which can possibly be prescribed by the doctor in case of need, it is possible to draw iron from the foods you eat. There are several iron-rich foods to consume during pregnancy. There are common foods and substances that limit the intake of iron (fiber, tea, coffee) and foods that have a large amount of citric acid, fructose and vitamin C that improve absorption.
The following symptoms may arise from a low-iron diet: anemia, fatigue, paleness, heart failure, recurrent headaches, difficulty concentrating, rapid heartbeat and hair loss. Some pathological conditions such as diarrhea, poor production of gastric acid inside the stomach can reduce the amount of iron that the body is able to absorb and assimilate.
Most individuals do not need an iron supplement, as an adequate intake of the foods that contain it is usually sufficient; however, in particular situations, iron supplements represent a valid help to avoid the appearance of deficiency pictures and the possibility that these evolve to iron deficiency anemia. These food supplements are all the more necessary the more the subject identifies himself with the following risk factors: female sex, reduced iron absorption, celiac disease, strictly vegetarian diet or abuse of dietary fiber such as bran, abundant menstruation, intense sporting activity, various types of bleeding, kidney stones, cystitis, urethritis, prostatitis, pregnancy and breastfeeding.
