IRON is one of the most important elements that play an important role in maintaining our health. It performs many important functions in the body and its deficiency can lead to serious consequences for our body.
Role in the Body
Mineral is essential for the proper functioning of the body. It is a key component of hemoglobin, the protein responsible for transporting oxygen in the blood. In addition is also essential for the production of enzymes involved in many metabolic reactions, DNA synthesis and strengthening the immune system.
Symptoms of Iron Deficiency
Deficiency can lead to various symptoms that can negatively affect our daily functioning. The most common symptoms of iron deficiency include:
- Fatigue and weakness
- Pallor of the skin and mucous membranes
- Heart palpitations and shortness of breath
- Increased susceptibility to infections
- Poor mood and irritability
- Problems with concentration and memory
Iron in the Diet
To maintain adequate levels in the body, it is important to consume adequate sources of this element. Rich sources of element are:
- Meat, such as red meat, poultry and fish
- Legumes, such as lentils, beans and peas
- Cereal products, especially whole grains
- Sesame and pumpkin
- Green leafy vegetables, such as spinach and kale
It is worth remembering that the body absorbs animal-derived iron better than plant-derived iron. Therefore, people following a plant-based diet should make sure to eat the right food combinations and consume vitamin C, which increases element absorption. At the same time, avoid eating and drinking products rich in caffeine, which can inhibit mineral absorption.
Dosage: 10 mg daily.