THE IMPORTANCE OF IRON FOR THE HUMAN BODY
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Iron is an essential mineral to the body. It is involved in many biological functions, namely in the oxygenation of tissues and muscles. Its deficiency is most prevalent in the world, especially among pregnant women and children. It participates in the oxygenation of tissues. It is also involved in the synthesis of DNA. As a matter of fact, 70% is associated with hemoglobin, and so on.
Why to Consume Iron Every Day?
The body is not able to synthesize iron; therefore, it must be drawn daily into food. Its absorption rate varies according to the state of the reserves of the body (ferritin). This defense system does not only avoid the toxic effects of an excess, but it also avoids fighting against iron deficiency, which is particularly common in women.
In 2011, the World Health Organization (WHO) estimated that about 29% of women of childbearing age had anemia, a figure that would be even higher in pregnant women. It is noteworthy that half of these cases are attributed to iron deficiency, so-called iron deficiency anemia.
What is the Role of Iron?
70% of the body's iron is present in the hemoglobin of red blood cells. It captures the oxygen, which can then be transported to the cells. Iron is also present in the muscle myoglobin with which it stores oxygen.
Non-heme iron, which is not associated with hemoglobin, participates in many metabolic reactions. It is thus necessary for the production of energy, the normal functioning of the immune system and the cognitive development in children.
What are the best Sources of Iron?
The best food sources of iron are meat, meat products and fish. In these food elements, the mineral is present in large quantities, and it is actually heme iron. It is better assimilated, about 5 times, than non-heme iron contained in plants or dairy products. The difference in absorption is attributable in particular to the presence of certain compounds in milk calcium and plants, such as phytic acid, oxalic acid and tannins.
What is more, two very simple actions can improve the assimilation of iron of plant origin. First, consume meat or fish with plant products. Second, consume plants rich in vitamin C as an accompaniment, like citrus, kiwi, red fruits, peppers, cabbage, orange juice.