Iron in a human body participates in many processes and is a part of blood, and its level shows hemoglobin. The element allows to avoid many serious illnesses for this reason its deficiency is dangerous both to children, and to adults. About properties of an element and about in what products most of all we will in detail consider it below.
Description
Iron in an organism has 2 most important roles:
- oxygen transportation;
- metabolism.
Important! Iron the making erythrocyte element which are updated in blood of the person each 4 months.
In the first case this microcell helps to take and keep oxygen, and erythrocytes carry it on all bodies and fabrics. And back by means of an element carbon dioxide which is utilized then in lungs gets.
As for metabolism, iron as a part of proteins and enzymes ensures normal functioning of exchange processes (processing of toxins, cholesterol exchange, processing of calories in energy and feed of the immune system).
Learn more about a role in a human body of iron, micro and macrocells.
It is a vital element. He participates in the structure of an organism — for this reason it is so important to watch amount of iron in blood of babies. The lowered level can cause a serious syndrome — anemia. If in time not to notice it, then serious consequences and medical intervention are possible.
Properties
Iron has such useful properties for a human body:
- participates in creation of red blood cells which in turn remove carbonic acids, provide cages with enzymes, ions and molecules;
- participates in creation of immune cages therefore it is almost impossible to struggle with diseases without it;
- the functionality of vitamins of group B depends on it;
- maintains bactericidal properties of blood;
- participates in synthesis of connecting fabrics and some transmitters of brain impulses.
Thanks to the normal level of this microcell we feel fatigue more slowly. Also the skin tone, beauty of hair and nails depends on it. First of all iron prevents blood diseases, for example, anemia. But can suffer from the shortage of an element and all organism in general — it will not be able just to resist to bacteria and viruses.
Important! Even the most qualitative and thought-over food allowance allows an organism to receive no more than 20% of daily norm of this microcell.
Deficiency symptoms
The shortage of iron can be revealed on such signs:
- constant fatigue, even after awakening;
- deterioration in a condition of hair, nails and skin;
- emergence in corners of lips, on elbows and knees of the dry bursting wounds;
- loss of appetite;
- irritability;
- drowsiness and loss of consciousness;
- in more started cases problems when swallowing appear or sharp change of flavoring desires (desire to eat chalk, paper).
Deficiency reasons
There are a few main reasons for shortage of iron in an organism:
- poor diet;
- big expense during pregnancy, breastfeeding, bleedings;
- GIT diseases;
- deficiency in an organism of vitamins C and B12 which help to be acquired to an element;
- poisoning with lead.
Consumption rate in day
Average values of necessary amount of iron (mg):
- men — 10;
- women — 18;
- pregnant women — from 20.
Special attention should be paid to children, pregnant women and feeding — they in risk group of deficiency of a microcell.
Children
Norm (mg):
- up to 6 months — 0.27;
- from 6 months to one year — 11;
- up to 3 years — 7;
- from 4 to 8 years — 10;
- from 9 to 13 years — 8.
Women
Norm (mg):
- girls from 13 to 18 years — 15;
- women up to 50 years — 18;
- after 50 years — 8.
Men
Norm (mg):
- guys up to 18 years — 11;
- men of 18 years — 8.
Pregnant women
Women in situation need to use up to 1 g of iron in day. Otherwise anemia at mother can cause serious diseases in a fruit and in the child further. Therefore it is necessary to control constantly hemoglobin level, and if necessary to enter additives.
Whether you know? At total absence of iron no more than 2 hours will live in an organism of people.
In what products contains
Exists top-5 products which contain most of all iron (on 100 g of a product):
- pork liver (up to 20 mg);
- wheat bran (up to 20 mg);
- sea cabbage (17 mg);
- beer yeast (up to 19 mg);
- cocoa (up to 14 mg).
In addition in a diet there have to be a buckwheat, eggs, a beef offal, turkey, a krolyatina. Be not fond of black tea — it slows down digestion of iron an organism.
Important! Pregnant women should not eat too much liver, excess of vitamins A and D which are there, can do much harm to the child.
Vegetables
Leaders in contents (on 100 g of a product):
- beet — 1.4 mg;
- broccoli — 1.2 mg;
- carrots — 1.2 mg;
- potatoes — 1 mg.
Learn whether crude beet is useful how to apply beet to a face and hair, than carrot juice and a tops of vegetable are useful.
Fruit
Leaders in contents (on 100 g of a product):
- peaches — 4.5 mg;
- raspberry — 1.8 mg;
- apples — up to 2.2 mg;
- bananas — up to 0.8 mg.
Read also about advantage and harm of raspberry jam, tea and tincture from raspberry leaves.
Meat
Leaders in contents (on 100 g of a product):
- pork liver — 20 mg;
- calf's liver — 11 mg;
- beef tongue — 6 mg;
- rabbit — 5 mg;
- turkey — 5 mg.
Grain
Leaders in contents (on 100 g of a product):
- buckwheat — 6.7 mg on 100 g;
- wheat — 4.7 mg;
- oat — 3.9 mg;
- corn — 2.7 mg;
- rice — 1 mg.
What promotes assimilation
Process of digestion of iron can be accelerated if in a diet there are enough products rich in vitamins of group B and C. It is hard cheese, meat, fish, nuts, dried fruits, an offal. It is necessary to eat many green vegetables — spinach, salad, broccoli, an asparagus. Also such fruit as citrus, kiwi, bananas, strawberry.
If to combine consumption of spinach and nuts with products where there is a vitamin C and meat, then the microcell will be acquired best of all.
Whether you know? Blood has red color exactly thanks to iron. At some marine animals blood blue because functions of this element are performed by copper.
There are some more elements which will help assimilation — zinc, molybdenum and copper. They are in bean, rice, tomatoes, seafood.
Also onions and garlic improve quality of assimilation.
What interferes with assimilation
Dairy products prevent iron to get fully into an organism because of salts of calcium and phosphorus. It concerns also some cheese and cottage cheese.
Do not drink more than 1 cup of tea or coffee a day — tannins interfere with assimilation too.
Calcium, zinc and manganese block iron absorption, exactly, as well as on the contrary. Therefore you hold balance between products which consist of these elements.
Surplus
The shortcoming meets more often, but also excessive quantity of an element in an organism not a rarity. Both options are negatively displayed on health.
The surplus can speak about diseases of a spleen or liver and also about problems with exchange processes. But this investigation of badly purified water is more often.
It is possible to notice such symptoms:
- problems with a GIT (locks, diarrhea, nausea, vomiting);
- headaches, quite often consciousness losses;
- emergence of spots on skin.
If not to begin to treat it at once, then complications in the form of diabetes, arthritis, a disease of a liver, an oncological disease are possible. In this case only the expert can appoint treatment.
Prevention
That there were no problems with the level of this microcell in blood, it is necessary to diversify the diet first of all. In one step food combine meat products with greens and vegetables.
Vitamin complexes are not recommended to be accepted independently. Only the doctor after inspection on the basis of results of analyses can appoint drugs. If hemoglobin is normal — worries is not necessary.
Pregnant women have to watch hemoglobin level especially carefully. Even at the slightest decline it is necessary to enter additional vitamin complexes. In this case only the doctor can make appointment.
Video: products with iron content for prevention of anemia
The various and full-fledged diet and also regular campaigns to the doctor, will fully be able to secure you against problems with deficiency or a surplus of iron in blood. The main thing to be attentive to the organism and makes thrifty use of it and yours faithfully!