IRON - ITS IMPORTANCE IN THE DIET AND FOODS RICH IN IT.
IMPORTANCE OF IRON IN THE DIET
Iron is one of the most essential and vital element for life of all beings on earth, including humans.It is the chief of trace elements required by the body. There is about 4 gm of IRON in the body of a normal human being.Apart from the hemoglobin it is also stored in the spleen, liver, bone marrow, and other tissues.
- It is also a part of HEMOGLOBIN - the red pigment of the blood, which is a fundamental element required to transport OXYGEN to various parts of the body.
- It is required in the production of RBC 's (Haematopoiesis).
- It is required to convert blood sugar into ENERGY, especially for athletes.
- It is vital in the production of enzymes which help in the production of new cells, amino acids, hormones and neurotransmitters.
- Our immune system is dependent on iron for its proper functioning and physical and mental growth require sufficient iron levels.
- Proper iron levels are crucial in childhood and pregnancy, for the normal development of the child.
IRON DEFICIENCY:
Iron is lot from the body through various ways - urination, defecation, sweating and exfoliating of old skin cells. Bleeding is a major loss of iron and this is the reason why women require more iron than men. If iron is low in the body it leads to various complications like:-
FOODS RICH IN IRON:
Since our body cannot produce its own iron, we have to make sure that we have the proper amount of iron intake from the food we eat. Ange Peters of Hol-Fit.com, London,Ont, says,
"Iron is an essential nutrient, meaning that we must get it through our food choices. Nearly 80 % of people don't get the daily iron requirement though their food choices, so it is important to be mindful when planning your meals. Low iron levels can cause iron-deficiency -anemia which will show itself in various ways such as low energy, dizziness,pale skin and peeling nails. The needs are quite different for females than they are for males and this is an area that needs to be addressed through proper meal planning and supplements. Those most at risk of developing iron-deficiency anemia are young children, adolescents and pregnant women."
Food which have a good source of iron are given below:
- BEEF LIVER - 5.8 mg*
- LEAN SIRLOIN - 2.9 mg*
- LEAN GROUND BEEF - mg*
- CHICKEN BREAST - 1.1 mg*
- SALMON - 0.7 mg*
- PUMPKIN SEEDS- 4.2 mg*
- 80% DARK CHOCOLATE - 4.1 mg*
- DRIED THYME - 3.7 mg*
- BLACK-STRAP MOLASSES - 3.5 mg*
- SULFITE FREE DRIED APRICOTS - 3.6 mg*
- LENTILS - 3.3 mg*
- LARGE POTATOES - 3.2 mg*
- SPINACH - 3.2 mg*
- QUINOA - 3.2 mg*
- KIDNEY BEANS - 2.6 mg*
- TEMPEH - 2.4 mg*
- TOFU - 2 mg*
- BLACK BEANS - 1.8 mg*
- TAHINI - 1.7 mg*
- BROCOCOLI - 1.2 mg*
