The role of iron in nutrition

The role of iron in nutrition

The role of iron in the diet

introduction

Iron is an essential trace element that plays an important role in the human body. It is of great importance for the transport of oxygen in the red blood cells and for many metabolic processes. In this article we will take a closer look at the various aspects of the iron roller in the diet.

the meaning of iron

Iron is part of the protein hemoglobin, which occurs in the red blood cells and is responsible for oxygen transport. It enables oxygen exchange in the lungs and tissues, which is essential for energy production and the normal functioning of the body.

In addition, iron plays an important role in cell metabolism, DNA synthesis, the energy metabolism and the function of the immune system. Iron also supports normal cognitive development in children.

The different forms of iron

There are two forms of iron in nutrition: heme iron and non-hem iron. Heme iron can be found in animal foods such as meat, poultry and fish. It is better absorbed by the body than non-hem, which can be found mainly in vegetable foods.

The absorption of iron

The absorption of iron in the body is influenced by many factors. The type of iron source and the simultaneous absorption of other nutrients can affect absorption both positively and negatively.

vitamin C, for example, improves the absorption of iron. That is why it is helpful to combine iron-rich vegetable food with vitamin C-rich foods such as oranges or peppers. On the other hand, phytates and oxalates, which occur in food such as whole grains, legumes and spinach, inhibit the absorption of iron. The consumption of calcium -rich products at the same time as iron can also affect iron absorption.

iron deficiency

Iron deficiency is the most common nutrient deficiency worldwide, and it particularly affects women of childbearing age and children. Iron deficiency can lead to fatigue, weakness, reduced immune system and an impaired cognitive function.

To prevent iron deficiency, it is important to include iron -rich foods in daily diet. Meat, poultry and fish are good sources for heme iron. Vegetable sources for non-Häm iron are, for example, whole grains, legumes, nuts and seeds.

recommended daily dose

The recommendations for daily iron absorption vary depending on age and gender. For adult men, the recommended daily dose is 8 mg, while it is 18 mg for adult women of childbearing age to compensate for the increased iron requirement due to menstruation. During pregnancy, the recommended daily dose increases to 27 mg, since iron is required for the formation of blood to supply the fetus.

It is important to adhere to the recommended quantities, since both a defect and an excess of iron can have negative effects.

diseases related to iron

A deficiency or excess of iron can lead to various diseases.

iron deficiency anemia is a common disease caused by a low iron level in the blood. It can lead to exhaustion, increased susceptibility to infections and limited performance.

hemochromatosis is a genetic disorder in which the body absorbs and stores too much iron from food. An excess of iron can lead to organ damage and increase the risk of heart diseases and diabetes.

FAZIT

Iron plays an important role in nutrition and for human health. It is essential for oxygen transport, the metabolism and the function of the immune system. A balanced diet that is rich in iron -containing foods can help prevent iron deficiency. It is also important to take into account the type of iron source and at the same time optimize the absorption of other nutrients. If there is suspected iron deficiency or surplus, a doctor should be consulted in order to obtain appropriate diagnosis and treatment.