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01/02/2017

The body requires iron for your fitness

Iron is an essential part of hemoglobin. Hemoglobin is the component of red blood cells that play a role in carrying oxygen from the lungs throughout the body and carry carbon dioxide back to the lungs for expulsion.

Alloy eating less attention to the fast-paced lifestyle can cause your body lacks iron stores. If iron levels decrease, the body's ability to produce healthy red blood cells decreases, too. This condition is called anemia due to iron deficiency. If allowed to sustained, performance of organs and decreased immune defenses.

While in pregnant women, a shortage of red blood cells can cause delays or even interference with the growth of the fetus, including brain and nerves.

Lack of iron can cause anemia so that the sufferer began to limp and lethargic. Our bodies basically get the iron needs of the food consumed. Therefore, it is very important for us to choose a varied diet that their basic needs for vitamins and minerals the body can be fulfilled.


Generally, iron deficiency caused by the following factors:

Bleeding

Blood loss is a major cause of iron deficiency body. At the beginning of bleeding, the body still has reserves of iron to treat the condition. But if left untreated, iron stores began to decline and eventually anemia. Blood deficiency can be caused by excessive monthly menstruation, injury to the wall of the stomach, hemorrhoids or when donating blood in excessive amounts.

The growing need for iron

The iron requirement in each different growth stages. In adolescence, iron requirements we reach the highest level. At the time of pregnancy, women will need extra iron for fetal growth. This requirement often can not be met only by the consumption of food, so it is necessary also iron supplements.

Lack of consumption of foods containing iron

There are two forms of iron are absorbed from the food you eat.

Heme: derived from hemoglobin. Generally found in animal foods such as meat, poultry, red meat, and fish.
Non-heme: found in plant foods such as green leafy vegetables. Among others, spinach and dried fruits.

Heme iron is more easily absorbed than non-heme iron derived from plant sources. Absorption will also be easier if the metal mixture of food consumed by the support of vitamin C that is widely available in fruits and vegetables such as tomatoes, oranges, mangoes, and broccoli.

Decreased absorption rate

In the group of elderly people, the iron can not be absorbed because of decreased gastric acid secretion in the stomach as in a state of atrophic gastritis, antacid consumption in the long term, and the level of chronic diarrhea.

Some of certain foods and drinks contain ingredients that can reduce the body's ability to absorb nutrients iron. Among others:

Phytate and oxalate-rich foods such as nuts, chocolate and strawberry.
Tannin content as in teas and wines.

Food Rich in Nutrients Iron
Here are some foods and levels of iron contained in a dosing cup or gram:

Spinach (1 cup): 6.45 mg.
Tofu (113 mg): 6.4 mg.
Tempe (1 cup): 4.5 mg.
Soy beans (1 cup): 8.8 mg.
75 g of beef liver: 4.8 mg.
75 g chicken livers: 9.2 mg.

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