What functions does iron have in your body?
One of the most basic minerals in the body, and an essential micronutrient in your diet! You need it because it plays a role in the hemoglobin of red blood cells, the protein molecule that carries oxygen in the blood and gives life to tissues. A body that meets its iron needs is protected from iron deficiency anemia, muscle weakness, immune problems, lack of concentration and lack of sleep.
But what are your nutritional needs in iron?
Iron in our body is estimated by blood levels, and unfortunately studies show that people do not meet their needs with their diet. Small children have particularly increased needs due to their growth, and women who are pregnant, as well as generally women of reproductive age who have large monthly blood losses due to menstruation. For adults, the recommended daily intake of iron is 18 mg for women and 8 mg for men.
How can you get the necessary amounts from the diet?
- Foods rich in iron are chicken, fish, meat, and legumes. Secondary sources of iron are tofu, nuts, quinoa and dried fruits such as prunes and apricots.
- However, caution is needed when consuming plant-based iron, which, unlike animal iron, is not well absorbed by the body. Ideally combine these foods with sources of vitamin C which increases the bioavailability of iron. For example, you can add some freshly squeezed lemon to dishes with legumes, or combine them with a salad with fresh orange or pepper.
- Conversely, when you consume foods or drinks with calcium or caffeine together with iron, its absorption is hindered, so ideally you should not combine iron-rich meals with cheese.