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Saturday, April 14, 2018

Be more consistent with what you eat

Por mayli2017

According to reports from the United Nations Food and Agriculture Organization (FAO), the dietary needs of iron are almost ten times greater than the physiological needs of our body. That is, to absorb 1 mg of iron per day, it would be necessary to consume in the diet about 10 mg, to have a good margin of safety.

In the world, there are two types of iron: animal or vegetable. The first is known by hemohemínico iron, when referring to the blood and is very easily absorbed by the human body. All red meats have it and it is found in large quantities stored in the liver and in the viscera.

On the other hand, non-heme iron, of vegetable origin, is much harder to absorb for our body. The plant foods that contain more iron are spinach, beans or beans, lentils, cabbage, and apricots.

Iron, an indispensable mineral in the human organism, is vital for the growth and development of our body, however not all of us require the same amount of it. A fundamental marker that determines this is the age and sex and if the person maintains a vegetarian diet on all things.The absence of iron is a very common cause of disease in the world: when people do not have enough in their bodies can have a very pale skin, fatigue easily and suffer headaches or suffer from iron deficiency anemia.

The foods we eat are fundamental in the implementation of iron in the body. There are types of food that contain different types of iron and the body does not absorb that mineral as easily from both sources. Red blood cells are responsible for containing most of the iron in our body, especially as a component of the protein hemoglobin. Its main function, in this case, is to transport oxygen in the blood to distribute it from the lungs to the different tissues of the body.In myoglobin, the rest of the iron is found. Myoglobin is a protein that supplies oxygen to muscles, and like ferritin, which is iron stored mostly in the liver, spleen and bone marrow.

In general, our body tends to maximize the iron content: unlike other minerals, it does not need to be excreted, and only very small amounts are lost through urine and sweat.On the other hand, the physiological need for iron in our body is responsible for regulating, to some extent, its absorption, which means that people who have iron deficiency tend to absorb it from food more efficiently and in larger quantities. than healthy people.

Although the absorption of iron is almost always greater during growth, due to the increase in body size and blood volume; during pregnancy and pregnancy to be able to meet the additional needs of the baby and after a hemorrhage, including the menstrual cycle.According to official data from the National Institutes of Health of the United States (NIH) a healthy man over 19 years needs about 8 mg of iron a day while a child of 8 to 4 years needs 10 mg. In the case of women, a female between 19 and 50 should take about 18 mg and being pregnant needs about 27 mg.