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All you need to know about the importance of iron to the human body

All you need to know about the importance of iron to the human body

The human body needs iron to perform many vital physiological functions. Iron is the main component of hemoglobin that allows red blood cells to transport oxygen throughout the body, and it plays a major role in cell growth and differentiation.

All you need to know about the importance of iron to the human body

According to the World Health Organization, up to 80% of people in the world may suffer from iron deficiency. Premenopausal women, especially those who exercise regularly, face a high risk of iron deficiency or even anemia. Active people are at high risk of iron deficiency.

Low levels of iron can make you feel physically tired and weak, impair mental function, and weaken the immune system.On the other hand, too much iron in the body can poison certain organs and cause death, so maintaining an optimal iron balance within the body is essential. For the health of the individual.

Iron benefits for the human body:

Iron helps maintain many vital functions in the body, including general energy and focus, digestive processes, the immune system, and the regulation of body temperature.

Iron benefits often go unnoticed until a person is not getting enough iron. Iron deficiency anemia can cause fatigue, heart palpitations, paleness of the skin, and shortness of breath.

Among the benefits of iron include:

1. A healthy pregnancy

The volume of blood and the production of red blood cells increases dramatically during pregnancy to supply the fetus with oxygen and nutrients. As a result, the demand for iron also increases. While the body usually increases the absorption of iron during pregnancy, insufficient iron intake or other factors that affect the way iron absorption can be achieved. Lead to iron deficiency.

Low iron intake during pregnancy increases the risk of premature labor and low birth weight, as well as low iron stores and poor cognitive or behavioral growth in infants, and pregnant women with iron deficiency may be more susceptible to infection because iron also supports the immune system.

Iron supplementation is clearly essential for pregnant women with iron deficiency, however research is ongoing on the possibility of recommending additional iron for all pregnant women, even those with normal iron levels, and it is known that all pregnant women should take 30 to 60 milligrams (mg). Iron supplement every day of pregnancy, regardless of their iron levels.

2. Energy

Iron deficiency in the diet can affect the efficiency of the body's use of energy. Iron transports oxygen to the muscles and brain and is essential for mental and physical functioning. Low iron levels may lead to decreased focus, increased irritability, and decreased endurance.

3. Better athletic performance

Iron deficiency is more common among athletes, especially young female athletes. Iron deficiency in athletes reduces athletic performance and weakens the activity of the immune system, and hemoglobin deficiency can significantly reduce performance during physical exertion, as it reduces the body's ability to transport oxygen to the muscles.

Iron is characterized by low bioavailability, which means that the small intestine does not absorb large quantities easily, and this reduces its availability for use and increases the possibility of deficiency.

Some of the best sources of iron include:

Oysters are an excellent source of iron.

Canned oysters: provide 26 milligrams (mg) of iron.

Fortified Plain Dry Oats: 100g provides 24.72 mg.

White beans: One cup provides 21.09.2010

Dark chocolate (45 to 69% cocoa): One row provides 12.99 mg.

Cooked spinach: One cup provides 6.43 mg.

Beef liver: 3 ounces provides 4.17 mg.

Boiled and drained lentils: 12 cup provides 3.3 mg.

Strong tofu: 12 cup provides 2.03 mg.

Drained and boiled chickpeas: 12 cup provides 2.37 mg.

Stewed canned tomatoes: 12 cup provides 1.7 mg.

Ground beef: 3 ounces provides 2.07 mg.

Medium Baked Potato: provides 1.87 mg.

Roasted cashews: 3 ounces provides 2 mg.

Calcium can slow the absorption of heme and non-heme iron, and in most cases the typical Western-style varied diet is balanced in terms of iron absorption enhancers and inhibitors.


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