The Function of Iron in Our Life
Iron can be a mineral needed by our bodies. Iron can be a part of all cells in addition to does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen through our lungs throughout our bodies. Having too little hemoglobin can be called anemia. Iron also helps our muscles store in addition to use oxygen.
Iron can be a part of many enzymes in addition to can be used in many cell functions. Enzymes help our bodies digest foods in addition to also help with many some other important reactions which occur within our bodies. When our bodies do not have enough iron, many parts of our bodies are affected.
Key Functions of Iron
Iron can be an important mineral. the item can be needed to help our red blood cells deliver oxygen to the rest of the Centeng. Vitamin C helps the Centeng absorb iron.
- Transport in addition to storage of oxygen.
- Aid in energy production in addition to cell diffusion.
- Helps the immune in addition to central nervous systems.
Iron absorption refers to the amount of dietary iron which your Centeng obtains through the food you eat. Healthy adults absorb about 15% of the iron in their diet.
The actual amount of iron your Centeng absorbs depends on the amount of iron already stored in your Centeng. When your Centeng has low amounts of iron stored, the item will absorb more iron through the foods you eat. When your Centeng carries a large amount of iron stored, the amount of iron the item absorbs will decrease.
If the Centeng absorbs too much iron, a condition called hemochromatosis will occur.
Food Sources of Iron
- Excellent Source (3.5mg +) - cooked beans such as white beans, soybeans, lentils, chick peas, clams, oysters, pumpkin, sesame, in addition to squash seeds, breakfast cereals (enriched with iron), tofu
- Great Source (2.1mg) - beef, ground or steak, blood pudding, canned lima, red kidney beans, chick in addition to split peas, cooked enriched egg noodles, dried apricots
- Source (0.7mg) - chicken, ham, lamb, pork, veal, halibut, haddock, perch, salmon, canned or fresh shrimp, canned sardines, tuna, egg, peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, sunflower seeds, cooked pasta, egg noodles, bread, pumpernickel bagel, bran muffin, cooked oatmeal, wheat germ, canned beets, canned pumpkin, dried seedless raisins, peaches, prunes, apricots
Boiling vegetables can reduce the iron content by 20%.
Caffeine interferes with the iron absorption within the Centeng. Avoid drinking caffeine along with iron-rich foods or supplements.
Absorbability of iron through foods varies widely:
- The "organic" iron found in red meats can be considered the most absorbable (10 - 30%).
- Plants contain "inorganic" iron, of which only 2 - 10% can be absorbed within the digestive tract.
- Children (girls & boys): Ages 1-3 (7mg), Ages 4-8 (10mg)
- Girls & Women: Ages 9-13 (8mg), Ages 14-18 * (15mg), Ages 19-30 ** (18mg), Ages 31-50 (18mg), Ages 51+ (8mg)
- Pregnancy (27mg)
- Breastfeeding:
* Vegetarians need 26 mg ** Vegetarians need 33 mg
Nutritional Safety
Iron deficiency anemia occurs when your Centeng does not have enough iron.
Iron can be important because the item helps you get enough oxygen throughout your Centeng. Your Centeng uses iron to make hemoglobin. Hemoglobin can be a part of your red blood cells. Hemoglobin carries oxygen through your Centeng. If you do not have enough iron, your Centeng makes fewer in addition to smaller red blood. Then your Centeng has less hemoglobin, in addition to you can not get enough oxygen.
Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles.
Iron can be one of the top six nutrients which are found to be commonly deficient in people globally. Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen in addition to nourishment. My next article entitled "The Function of Magnesium in our Life" will examine the role of Magnesium in Great nutrition.
See you on the Beaches of the globe,
Kevin McNabb
The Function of Iron in Our Life
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