IRON ITS IMPORTANCE AND SOURCE
Iron is an essential element for most life on Earth,
including human beings.Iron is the chief among the trace elements required for
the body. The total content of iron is very small in the body about 3 to 5
grams in adults. Iron is needed for a number of highly complex processes that
continuously take place on a molecular level and that are indispensable to
human life, e.g. the transportation of oxygen around your body!
FUNCTIONS:-
Though the amount of iron in the body is very small, its
presence is very important.
- Iron is required for the production of red blood cells (a process known as haematopoiesis) but it's also part of haemoglobin (that is the pigment of the red blood cells) binding to the oxygen and thus facilitating its transport from the lungs via the arteries to all cells throughout the body.
- Once the oxygen is delivered the iron (as part of haemoglobin) binds the carbon dioxide which is then transported back to the lung from where it gets exhaled.
- Iron is also an essential constituent of many tissues (muscles), and of the Catalysts, which regulate oxidation- reduction reactions in the body.
- Iron is also involved in the conversion of blood sugar to energy. Metabolic energy is crucial for athletes since it allows muscles to work at their optimum during exercise or when competing.
- The production of enzymes (which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters) also depends on iron, this aspect becomes crucial during the recovery process from illnesses or following strenuous exercise or competing.
- The immune system is dependent on iron for its efficient functioning and physical and mental growth require sufficient iron levels, particularly important in childhood and pregnancy, where the developing baby solely dependis on its mother's iron supplies.
DAILY ALLOWANCES
Normally, we need very small quantities of iron in the
food daily- that is about 20 to 30 mg. for the adult except under special
circumstance as in accidents involving loss of blood, to compensate for the
regular monthly loss during menstruation and in specially needs as in
pregnancy, lactation and in adolescence.
DEFICIENCY
Deficiency of iron results in nutritional anemia due to
insufficiency of hemoglobin, in the blood. Persons lacking iron gets tired
easily.Iron is lost by the body through a variety of ways including urination,
defecation, sweating, and exfoliating of old skin cells. Bleeding contributes
to further loss of iron which is why women have a higher demand for iron than
men.
If iron stores are low, normal haemoglobin production
slows down, which means the transport of oxygen is diminished, resulting in
symptoms such as fatigue, dizziness, lowered immunity or reduced sports
performance in athletes.Since our bodies can’t produce iron itself we need to
make sure we consume sufficient amounts of iron as part of our daily diet.
SOURCES
Eggs, liver and meat are excellent sources of iron. Among
the plant foods, leafy vegetables, cereals, whole wheat flour, Italian millet,
rice flakes are good sources of iron. Pulses, bajra, ragi, jowar and
part-boiled rice are also good sources of iron.
Spatone, 100% natural liquid iron supplement can provide
your body’s daily absorbed iron needs whilst being extra gentle on the stomach.
TOP 10 SOURCES OF IRON:-
1: Mollusks (155%); Oysters (57%), Cuttlefish (51%), Whelk
(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%).
2: Liver of Pork, Chicken, Turkey, Lamb, Beef –(129%).
3: Squash and Pumpkin Seeds - 227g; Sesame (23%),
Sunflower (11%), and Flax (9%).
4: Nuts of Cashew (34%), Pine nuts(9%), Hazelnuts (7%),
Peanuts (7%), Almonds (7%), Pistachios (7%), and Macadamia (6%).
5: Beef and Lamb (Lean Tenderloin)- (21%)
6: Beans and Pulses (White Beans, Lentils) (21%):
Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas)
(26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%),
Pinto (20%), and Black-eyed Peas (20%)
7: Whole Grains, Fortified
Cereals, and Bran -8%,Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%),
Buckwheat (7%), and Millet (6%). Fortified cereals provide up to 140% DV of
iron per cup.
8: Dark Leafy Greens (Spinach,
Swiss Chard) (20%);Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw
Kale (6%), and Raw Beet Greens (5%).
9: Dark Chocolate and Cocoa
Powder-97%;1 cup of Cocoa Powder provides 66%. A 1.5oz (44g) candy chocolate
bar provides 6%.
10: Tofu-(126g); Calcium can interfere with non-heme iron
absorption. Try to buy tofu without added calcium for greater iron absorption.
