Iron is a mineral element that is naturally present in our body. To be precise, adult iron levels range from 3.5 to 5 grams. Nevertheless, it is constantly excreted from the body, so you need to monitor its regular “supplies”. Men lose about 1 mg per day, but women, especially at reproductive age, can be twice as high. What you need to know about iron?
Iron in numbers
On average, we take 10 to 15 mg of iron per day, but is this enough? An important fact is that our intestines absorb only 10-15% of this amount and eliminate the rest directly. The indicated 15 mg is sufficient for women aged 15 to 50 years. During pregnancy, iron intake should increase to 30 mg per day, while nursing women should maintain an intake of about 20 mg. Iron contributes to the development of cognitive functions in children, so it is so important in the diet of expectant mothers.
Your diet should be rich in legumes, leafy vegetables, broccoli, spinach, cereals and oilseeds. Iron is found in red meat, as well as in the liver and internal organs. You can also use a simple rule: the more red food, the higher the iron content. This is also true for fruits such as black currants, blueberries and raspberries, and for vegetables such as red potatoes or red cabbage. Even red beans contain more iron than other types of legumes.
Increase iron absorption
As mentioned earlier, your intestines only take part of the iron that you supply to your body. However, you can support its absorption. Iron goes hand in hand with vitamin C, so eating fruits and vegetables containing iron is very convenient. After a good dose of iron, at least for an hour, you should forget about coffee and tea containing tannin. Even calcium-rich foods can destroy the good intentions of iron.
Why does our body need iron?
It is still involved in many important functions. Iron is crucial for the production of hemoglobin, improves muscle and brain function, regulates body temperature, boosts immunity, relieves fatigue, treats chronic diseases and is involved in the synthesis of neurotransmitters. This means that it is actively involved in the synthesis of a number of major neurotransmitters, such as dopamine, adrenaline and serotonin. With so many high quality rewards packages and sign up bonuses related to retailer credit score playing cards for bad credit, lendup arrow credit card reviews why wouldn’t you simply join a thousand retailer credit playing cards which can be straightforward to get permitted for?