How dangerous is iron deficiency and how best to get this important trace element?
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Iron is a vital trace element: it is necessary primarily for the formation of blood and oxygen transport. Iron deficiency makes the body more susceptible to infections and provokes the development of anemia (anemia). We tell you how best to get it.
iron is involved in many reactions of the human body and performs a number of vital functions. The human body contains from two to four grams of iron, about two -thirds of them are in hemoglobin, oxygen carrier of erythrocytes. Iron is necessary primarily for the formation of blood and transport of oxygen. In addition, the trace element is important for storage of oxygen and energy production in cells.
Who is the need for iron is significantly increased? During pregnancy, the female body is needed in addition to increase blood volume, development of placenta and supply of oxygen to a growing baby. Pregnant women are advised to use up to 30 mg of iron daily during pregnancy and up to 20 mg after delivery.
In addition, in a large amount of iron, the human body needs a phase of growth in adolescent years: the trace element during this period is actively involved in metabolic processes. Young men and girls from 10 to 19 years should be used, respectively, 12 and 15 mg of iron per day. At an older age, from 19 to 25 years, respectively, 10 and 15 mg. At a more mature age, the daily rate of iron for women is already reduced to 10 mg along with men.
Why is iron deficiency. Lack of important trace elements in the body can occur due to insufficient consumption of iron with food and loss of blood, for example, due to severe menstrual bleeding or hidden bleeding in the gastrointestinal tract.If iron deficiency becomes chronic and prolonged, it can lead to anemia or anemia. This condition is characterized by low hemoglobin, which does not allow the blood to tolerate enough oxygen and cause hypoxia in the body. Its symptoms are frequent headaches, “flies” before the eyes, dizziness. In the case of prolonged anemia, hair falls out, nails break, skin and mucous membranes become pale, chest pain occurs and palpitations.
How to get iron with food. Iron is found in almost all foods, both vegetable and animal. If the diet is balanced, then the body should receive enough iron. Vitamin C increases the absorption of iron, especially from its plant sources. But some dietary fiber contained in calcium milk, oxylate substances in green vegetables, tannins in tea and coffee suppress or inhibit iron. However, iron -rich products are effective only for the prevention or therapy of mild anemia. If it is started, you should take medication. Drugs should be prescribed by a doctor, self -medication of anemia is dangerous. It can lead to iron overdose that is toxic to the body.
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