what to eat to get the right amount of iron


Introduction

Il ferro it is a very important element for health, which is why it is essential to maintain it right amount in the body.

What is iron used for?

This mineral is present in hemoglobin Red blood cellswhere he participates in the oxygen transport and carbon dioxide. Furthermore, it is crucial in the production of energy and in the correct functioning of the metabolism.

Eating foods rich in iron can also relieve symptoms of pre-menstrual syndrome.

What does its deficiency mean?

Il daily requirement Of ferro in a adult man is about 10-12 milligrams, in a bambino of 7-9 mg and in one donna of approximately 18 mg. However, if the woman is in menopausethe iron requirement is close to that of a man, while if it is PRECINCT increases significantly, up to 30 mg. During the Mensesfinally, since the loss of blood also corresponds to a loss of iron, the latter should be integrated even more than during the rest of the month.

His deficiency in the body is very harmful and, if significant and prolonged over time, can lead toanemia.

In childhood and adolescence, a lack of iron leads to a lack of oxygen to the tissues and a consequent slowdown in growth. In adults or athletes, however, it often leads to a reduction in performance.

Some of the symptoms clearer ones that show too low iron levels are: paleness, hair loss, headache, weakness, chronic tiredness, exhaustion and brittle nails, bad mood, reduced concentration and productive capacity.

The importance of nutrition

Since in 50% of cases iron deficiency depends on one poor nutritional intakethe first thing to do is make sure you have a balanced diet and eat foods that contain enough of them.

Maintaining a healthy diet is very important and you should try to do it during the Christmas holidays too.

Exist due tipi of dietary iron: that dopresent in foods animal origin and easily absorbed by the body; and that non docontained mainly in vegetables and assimilated into smaller size compared to the first.

Equally important, to maintain a general and optimal state of health, is also to keep the balance of the intestinal microbiota under control.

Iron for breakfast

The foods rich in iron there are many and many of these, especially those of vegetable origin, are perfect to be consumed at breakfast, in order to give the right start to the day. In this article we compared sweet and savory breakfasts.

Cereals as a priority source

I cerealswhich naturally already constitute one of the primary options in terms of breakfastcontain a significant amount of iron and for this reason it is recommended to take approximately 30/40 g per dayto be consumed for example in milk (the benefits of boiling milk) as an alternative to biscuits.

There are many possibilities on the market to choose from to enrich the most important meal of the day and the best idea is to be guided by taste, given that the consumption of these foods should be constant and perpetuate over time. The only warning is to keep the presence of fibers as low as possible which, on the contrary, in large quantities inhibit the assimilation of iron.

If you aim to assimilate as much iron as possible it is good to consider that the record for the quantity of iron contained goes to wheat bran with 12.9 mg/ 100g, followed by: wheat germ con 10mg, wheat 6,0 mg, soy flour 6,9 mg, muesli 5,6 mg, oatmeal 5,2 mg, oat flour 4,2 mg, buckwheat 4 mg.

Eating oatmeal foods for breakfast also helps reduce abdominal bloating.

For a healthy breakfast, you can also choose low-carb cereals.

To consume them, you can choose just one or combine several and create a personal mix, to which you can add other foods rich in iron. Breakfast cereals, and oats, in particular are included in the list of healthy and economical foods that should never be missing from a balanced diet.

Dried fruit, dark chocolate and eggs

Another food friend of this mineral is la dried fruit i.e. walnuts (2.9 mg), almonds (4.51 mg), hazelnuts (4.70 mg), peanuts (4.58 mg) or pistachios (3.9 mg), which can always be eaten alone for breakfast or break into small pieces and add to the cereal mix.

Good news for those with a sweet tooth. The bitter dark chocolate it is one of the foods richest in iron (17.4 mg) and it too can be added in flakes to cereals or dried fruit or eaten alone.

Again, chocolate brings many benefits to the brain, given by the flavonols contained in cocoa.

If you love savory breakfasts, it's important to know that they too egg they are a very important source of iron, this time heme, being of animal origin.

Foods that promote the assimilation of iron

To take iron correctly, however, it is not enough to eat foods that are rich in it, it is also necessary to know how to combine them correctly to ensure optimal absorption of the mineral.

To make the most of what is contained in cereals, it is essential to combine it with vitamin C.

The simplest idea is to drink one every morning orange juice o grapefruit. Alternatively you can eat a kiwi or add a little shores to cereals and dried fruit.

Be careful with tea and coffee

On the other hand, there are also some foods that hinder absorption of iron and which, therefore, must not be combined with those which instead favor it.

Already said about fibreit is important to also pay attention to tea and coffee. This does not mean eliminating them completely from the diet, but it is preferable to consume them away from sources of iron, therefore not for breakfast.

Thumbs down also for the wheat flourwhich prevents 75% of its assimilation.


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