Iron
Iron is one of the basic mineral salts of the human body. It has many important functions, such as carrying oxygen to the cells of the body and releasing it from carbon dioxide in the respiratory process, as it is one of the most important constituents of hemoglobin in the red blood cells and enters the process of constriction and muscle expansion. Which is the movement, and that the presence of appropriate amounts and the needs of the body will reduce the symptoms that accompany menstruation in women, mood swings, dizziness, depression and others, and it improves the health of the skin, nails and hair, and the lack of dysfunction in all functions Previous and depending on the degree of deficiency, the first affected by this is the blood, which leads to anemia and the resulting other problems such as poor immune, dizziness, lack of concentration, shortness of breath, increased feeling cold, hair loss, and others.
Iron sources
- yolk.
- the black Honey.
- pumpkin seeds.
- Breakfast cereals supported by iron.
- Legumes such as lentils, soybeans, and white beans.
- Meat including veal, lamb, goat, in addition to the liver of livestock, poultry, shellfish.
- Green vegetables, topped with spinach, have the highest iron content compared to other vegetables, as well as pepper, mallow, parsley, lettuce, cauliflower and others.
Tips to increase iron absorption
The ability of the body to absorb iron varies depending on several things, such as iron, and the nature of the nutrients accompanying it in the same meal, some of which impede its absorption and some of the strengthening, and these are some tips in this regard:
- Relying on more animal iron sources than the plant to get iron, animal iron is easier to absorb.
- It is recommended to take vitamin C with the meal containing iron, to enhance its absorption, and can be obtained from lemon juice, oranges, kiwi, pepper, furala, thyme, guava, melons and others.
- It is advisable to remove the calcium element from the meal containing the iron, it impedes absorption, taking into account the importance of eating the two elements to the health of the body.
- It is better to eat an animal source of iron beside the plant source to enhance the absorption of iron.
- Adding chicken to spinach soup, for example, increases the body’s absorption of iron.
- Do not drink stimulants like tea, and coffee within two hours of an iron meal.
The need for iron in many cases of life, children need more in different stages of growth, and women need more iron to compensate for what was lost during the menstrual cycle, as well as in pregnancy, the body needs greater amounts of blood to meet the needs of mother and fetus of oxygen, It also enters the building and formation of the fetus.