What are the nutritional benefits of Iron?

Food sources, deficient intake, useful supplement of iron;

Iron nutritional benefits;

Can an excess of iron be toxic?

Iron is essential for the development of red blood cells. Frequent iron deficiency is the cause of a type so-called iron deficiency anemia. They meet in women because of losses due to menstruation or during pregnancy, in bottle fed babies with non fortified milk of iron, in children and growing teenagers, who often do not get enough foods rich in iron. In addition, sometimes there is a mal-absorption of iron in the elderly.

    Food sources of iron:

1. Meat and fish are valuable sources because they contain iron, which is more easily absorbed than that found in plants, such as whole grains, vegetables, fruits, oilseeds.
2. For not to suffer from iron deficiency, vegetarians must have a diverse and balanced diet, and make sure to absorb a significant amount of iron rich plant.  
3. Iron absorption is inhibited by the oxalic acid, as found in spinach or chard, by phytic acid present in whole grains, for certain vegetable fibers and tannins, abundant in tea and that is why it is best to avoid drinking tea during meals.   

    Deficient intake of iron:

1. In case of intake deficiency of iron;   
2. Iron deficiency causes anemia or decrease in hemoglobin in red blood cells, whose symptoms include fatigue, lack of resistance to disease, shortness of breath at even slight effort, ulcerations of the tongue and impaired nails taking a concave shape like that of a spoon.  
3. In children and adolescents, lack of iron may further slow growth and cause learning problems, that is to say, difficulty concentrating.

    Useful supplement of iron:

1. A supplement may be useful in cases;  
2. I f you take regular medication of antacids against digestion problems or stomach ulcers. If you drink tea with meals.  
3. If you are older or have undergone surgery affecting the stomach.  
4. If you follow a reduced calorie diet.  
5. If you follow a vegetarian diet.  
6. In women who have heavy periods or in case of frequent pregnancies.  
7. During pregnancy and breastfeeding, but one should consult a doctor before taking a supplement.

    Excess toxic of iron:

1. An excess of Iron can it be toxic?  In too much iron is poisonous.  
2. But it is almost impossible that diet alone is the cause of intoxication.  
3. You should be known that iron is stored in the body and eliminates only very slowly, except in women during menstruation.  
4. Therefore the taking of iron supplements for an extended period without medical reason can cause various disorders of varying severity (changes in the liver and heart, diabetes, changing the complexion).  
5. We also believe that the excess iron can promote atherosclerosis <liquid deposits on the walls of dumbbells> it susceptible to infections because of reduced immune defenses.  
6. To these adverse effects finally adds the decrease of zinc absorption.

    Good combinations with iron:

1. A good source of copper, cobalt and manganese through using diets to ensure adequate absorption of iron.  
2. In practice, iron supplements should not be absorbed along with the calcium; zinc and vitamin E. 
3. Take them with vitamin C, if possible at meals including meat or fish for their high iron.

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