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Since more than one hundred years, nutrition experts are of the view, food with high iron in the supply is an essential mineral for our bodies. Iron primary function within the institution is both the blood and muscles with the oxygen that our cells, must be able to use that sugar "and" feed "them. Iron also helps the immune system, assists in the development of the brain, and he is in the body temperature regulation.

Our bodies are able to save and reuse most of the iron that we are on a day to day, but approximately between 10% and 5% of IT are lost every day and much to replentished about our diet. Men are capable of iron, more than women, and during pregnancy and menstruation, this gap is even greater. If we do not consume enough iron in our diet to replace what we lose every day, we will start feeling the effects of iron deficiency.

How much iron do we need?

The USRDA for iron for women 50 and older and all men is 8 milligrams per day. For women 18 to 50, the USRDA is 18 milligrams per day. The RDA for children is 10 milligrams per day.

How can we feed our iron?

Iron is available in two forms in the foods we eat: heme iron from animal tissues (meat), which is easily provided by our bodies, and non-heme iron, which is primarily the nature of the iron in vegetables. Non-heme iron is not easily absorbed Ad Ad-heme iron - it depends on the needs of the body. Vitamin C with a meal is eaten the admission of non-heme iron. Tea, coffee, red wine, or an excess of zinc, manganese, calcium, or may decrease its absorption.

Refined flour enriched with iron to replace the iron that is lost during processing. As a result, what with this flour is an excellent source of iron - these products be labeled to indicate that they were enriched flour. Most ready-to-eat cereal at least 25-30% of the RDA for iron.

Prolonged iron deficiency leads to anemia, which is a condition in which the number of red blood cells and their size has decreased. Anemia results in decreased oxygen in the bloodstream and can cause fatigue, headaches, irritability and depression. Temporary anemia can also be obtained by the severe blood loss through the heavy menstruation, bleeding ulcers, hemorrhoids and colon cancer.

On the other hand, too much iron can be toxic, causing damage to the heart and liver. The body is usually a good job excreting excess iron, but it is not recommended that a person is supplemented with high levels of iron.

The best way to ensure that we have enough iron is by eating a balanced diet. Doctors usually recommend iron supplements only infants and toddlers and pregnant or lactating women. It is important for vegetarians and vegans consume more iron-rich foods than those who consume meat.

Finally, cooking acidic foods such as tomatoes in iron cookware can also be the amount of iron in the diet. However, normal cooking usually causes food to lose some of its iron, so it is best to cook foods for the least time, with a minimal amount of water.

If your doctor has indicated that you maybe a slight lack of iron, a little attention to your diet to make sure you eat enough food with high iron content is usually the problem, without any supplements.

John Roberts is a researcher, nutrition forms the public about the benefits of a healthy diet. Please visit his blog for more articles and additional information on the balanced diet.