Iron in foods - complete list of iron-rich foods. Iron Benefits, Sources and Dosage Reduces Iron Absorption

*Iron is available with ascorbic acid.

Table 2.32

co-available iron-ascorbic complex. Thus, most berries, fruits and vegetables containing significant amounts of iron (see Table 2.32) will be a food source of this trace element only if vitamin C is present in the product (or diet). It must be remembered that ascorbic acid is destroyed during irrational culinary processing of plant foods and during its storage. So, 3...4 months after harvesting apples (pears), the content of vitamin C in them is significantly reduced (by 50...70%) even with proper storage, which means that the level of iron bioavailability also decreases. Non-heme iron is also better absorbed in a mixed diet when used in animal foods.

From a mixed diet, iron is absorbed by an average of 10 ... 15%, and in the presence of iron deficiency - up to 40 ... 50%.

Absorption of non-heme iron is reduced when phytates are present in the product or diet: even a small content of them (5...10 mg) can reduce iron absorption by 50%. Of the legumes, which are high in phytates, the absorption of iron does not exceed 2%. At the same time, soy products such as tofu and products containing soy flour significantly reduce the absorption of iron, regardless of the presence of phytates in them. Tea tannins also help reduce the absorption of inorganic iron.

A non-deficient supply of iron to the body is possible only when using a varied mixed diet with daily inclusion of heme iron sources in it so that it makes up at least 75% of other forms.

The physiological need for iron for an adult healthy person has a sexual differentiation and, subject to its 10% absorption from food, for men is 10 mg / day, and for women 18 mg / day. The biomarker of iron availability is the level of ferritin in the blood serum: normally it is 58...150 mcg/l.

With a prolonged lack of iron in the diet, latent iron deficiency and iron deficiency anemia develop sequentially. The causes of iron deficiency can be: 1) lack of iron in the diet; 2) reduced absorption of iron in the gastrointestinal tract; 3) increased consumption of iron in the body or its loss.

Alimentary iron deficiency can be observed in children of the first year of life (after the fourth month) without the introduction of appropriate complementary foods due to insufficient iron content in breast milk. Vegetarians, including lactic acid, should also be included in the risk group for the development of iron deficiency states.

thenovegetarians, due to the low bioavailability of iron from plant foods.

Reduced absorption of iron from the gastrointestinal tract will also contribute to the reduced acidity of gastric juice. Long-term use of antacids and histamine H 2 receptor blockers will lead to the same result.

Increased consumption of iron in the body is observed during pregnancy, lactation, growth and development, as well as increased xenobiotic load. Iron losses can be associated with post-hemorrhagic conditions, helminthic invasions, persistence of some bacteria (H. pylori, E. coli), and oncological pathologies.

Latent iron deficiency, characterized by depletion of the depot and reduced protective and adaptive capabilities of the body, will have the following clinical manifestations: pale skin and mucous membranes (especially in children); ciliary injection; atrophic rhinitis; feeling of difficulty swallowing food and water. The last symptom is called sideropenic dysphagia (or Plummer-Vinson syndrome) and is associated with the occurrence of narrowing of the cricopharyngeal zone of the esophagus as a result of focal membranous inflammation in the submucosal and muscular layers. Plummer-Vinson syndrome in 4 ... 16% of cases ends with the occurrence of cancer of the esophagus.

A biomarker of latent iron deficiency is a decrease in serum ferritin concentration below 40 µg/l, as well as a decrease in iron concentration below 6 mmol/l and an increase in the total iron-binding capacity of blood serum.

Iron deficiency anemia refers to hypochromic microcytic anemia and is characterized by a decrease in the number of erythrocytes (below 3.5-10 12 / l) and hemoglobin concentration (below 110 g / l), as well as compensatory reticulocytosis.

The development of iron deficiency anemia will also contribute to a lack of vitamin A and copper in the diet.

Iron refers to toxic elements that can cause severe poisoning if taken excessively per os. The danger of excessive intake of iron is associated with its additional intake in the form of supplements or pharmacological agents. As a rule, with food products (even fortified ones) iron cannot be supplied in an amount that can cause poisoning.

Although there are mechanisms at the intestinal level to block the supply of excess iron, some genetic defects will contribute to its excessive accumulation in the body. So, every 1,000th inhabitant of the Earth is prone to the development of hemochromatosis, which, with a high level of iron in the diet (especially due to iron supplements and

products enriched with non-heme iron) can lead to the development of liver cirrhosis, diabetes mellitus, arthritis, cardiomyopathies. The alimentary load of iron increases with the widespread use of certain types of metal utensils for food preparation. For example, in some African countries, the intake of iron from food, in particular with beer produced in metal barrels, can reach 100 mg / day. In some areas of Italy, the iron content in local wines also exceeds the allowable many times over. The practice of fortifying flour and other products with inorganic iron salts (most often FeSO 4 ) requires additional justification and, possibly, more serious regulation. This is due not only to the risk of developing hemochromatosis, but also to the potentiation of the prooxidant load by inorganic iron, leading to additional costs of antioxidant vitamins, calcium, selenium and a decrease in the bioavailability of chromium.

Zinc. This element plays an important role in the growth and development of the body, the immune response, the functioning of the nervous system and insular apparatus, and reproduction. At the cellular level, the functions of zinc can be divided into three types: catalytic, structural and regulatory.

Zinc is included as a cofactor or structural element in more than 200 different enzymes at all levels of metabolism. In particular, it is a part of the main antioxidant enzyme superoxide dismutase, alkaline phosphatase, carbonic anhydrase, and alcohol dehydrogenase.

Zinc is of great importance in the processes of protein and nucleic acid synthesis, and its presence in reverse transcriptases suggests participation in the regulation of carcinogenesis. It is necessary for all phases of cell division and differentiation. Zinc performs the main task in the renaturation of DNA molecules and in the process of functioning of cellular proteins and biomembranes. Zinc deficiency in the membrane structure increases its sensitivity to oxidative damage and reduces its functionality.

Zinc is part of proteins that regulate gene expression as transcription factors and is involved in the translation process as part of aminoacyl-tRNA synthetases and protein chain elongation factors. Zinc is also involved in the processes of apoptosis.

The main sources of zinc in the diet are seafood, meat, eggs, nuts and legumes (Table 2.33).

Zinc absorption in the intestine occurs with the participation of specific proteins and is regulated by the body. From animal products, zinc is absorbed better, including due to the presence in them of

sulfur-containing amino acids. Phytates present in plant foods reduce the absorption of zinc. More than half of all zinc and more than 2/3 of the element absorbed by the body comes from animal products. To ensure the daily requirement for zinc, it is necessary to include in the diet an appropriate amount of meat and meat products, milk, cheese, bread and cereals, potatoes and vegetables every day. Also regularly, several times a week, you should use seafood, nuts, seeds, eggs in your diet.

From a mixed diet, zinc is absorbed on average by 20 ... 30%, and from food poor in zinc - up to 85%.

Norms of physiological need and biomarkers of nutritional status. The physiological need for zinc for a healthy adult is 15 mg/day. The biomarker of availability of this element is the level of zinc in blood serum and daily urine: its norm is 10.7...22.9 µmol/l in serum and 0.1...0.7 mg in urine.

Causes and manifestations of insufficiency and excess. With a prolonged lack of zinc in the diet, children develop a syndrome called Prasad's disease, associated with

kim deficiency of animal food and the predominance of carbohydrates. Clinically, it is characterized by dwarfism, iron deficiency anemia, hepatosplenomegaly, hypogonadism, intellectual retardation.

Alimentary zinc deficiency in adults is accompanied by reversible damage to the skin (psoriasis-like acro-dermatitis) and a violation of taste and smell, as well as a decrease in bone density and strength, the development of secondary immunodeficiency, and a decrease in the body's adaptive capabilities. With a lack of zinc in the diet, the bioavailability of folic acid from food also decreases.

The risk group for developing zinc deficiency conditions should include: children with stunted growth and development, adolescents with delayed puberty, pregnant and lactating with acro-dermatitis and disorders of taste sensitivity and smell, patients with chronic diseases of the liver and intestines and long-term parenteral nutrition, as well as strict vegetarians and the elderly (over 65 years of age).

In addition to the absolute alimentary deficiency of zinc, its reduced absorption can lead to the development of a deficiency of this mineral. Vitamin A induces the synthesis of zinc-binding protein in the intestinal mucosa, the formation of which is significantly reduced in retinol deficiency. Excessive supplementation with dietary fiber, iron, and possibly calcium may reduce zinc absorption.

Laboratory signs of zinc deficiency are a decrease in its concentration in the blood and urine.

Zinc does not have high toxicity, its excess is not accumulated, but is excreted through the intestines. Excessive dietary intake of zinc from supplements greater than 40 mg can significantly reduce copper absorption.

Copper. This element belongs to essential trace elements and is involved in key metabolic processes. As a cofactor, copper is part of cytochrome c oxidase, which plays an important role in the transfer of electrons in the ATP synthesis chain. Copper is involved in antioxidative cellular defense as part of the superoxide dismutase enzyme and ceruloplasmin glycoprotein. Copper-containing monoamine oxidase plays a key role in the transformation of adrenaline, norepinephrine, dopamine, and serotonin.

The participation of copper in the composition of lysyl oxidase ensures the strength of intermolecular bonds in collagen and elastin, which form the normal structure of connective and bone tissues.

The metabolism of copper is closely related to the utilization of iron by the body: several copper-containing enzymes and ceruloplasmin ensure the transition of valences in the iron ion, which contributes to the best binding of iron to transferrin.

Copper regulates the expression of genes responsible for the synthesis of superoxide dismutase, catalase, and proteins that provide cellular storage of copper.

Main food sources, digestibility and ability to provide the body. Copper is found in many foods, especially a lot of it in by-products, seafood, nuts, seeds, cereals (Table 2.34),

The absorption of copper from a mixed diet is about 50%. The absorption and metabolism of copper is a highly regulated process in the body, which is carried out with the participation of specific proteins and is closely related to other nutrients. A physiological antagonism has been established between copper, on the one hand, and molybdenum, manganese, zinc, calcium and sulfur in the composition of sulfates, on the other.

Norms of physiological need and biomarkers of nutritional status. The safe level of copper intake for a healthy adult is 1.5...3.0 mg/day. The biomarker of availability of this element is the level of copper in the blood serum: the norm is 10.99 ... 23.34 µmol / l.

Causes and manifestations of insufficiency and excess. Alimentary copper deficiency as a separate syndrome in an adult healthy person has not been described. A lack of copper in the body can develop

It’s a paradox, but many women cannot lose weight precisely because of iron deficiency, since this trace element actively affects the normal functioning of the thyroid gland, which is responsible for metabolism. As a result, the more you try to lose weight, the more you get better.

Iron is one of the trace elements that perform many important functions in our body. Both deficiency and excess negatively affect human health, but micronutrient deficiency is more common.

Why does the body need iron

The main role of iron in the body is determined by the fact that it is responsible for the level of hemoglobin in the blood, and is also part of hundreds of enzymes, thereby performing many important functions. The main one is the transportation of oxygen to all cells, tissues and organs.

The role of iron in the body:

delivery of oxygen to all cells and organs;
responsible for the process of hematopoiesis;
responsible for the production of DNA;
participation in the life of every cell of the body;
provides energy metabolism;
supports the body's immune system;
participates in redox reactions;
provides growth of the body, the formation of nerve fibers.

And this is not all that iron is responsible for. It is especially important to take it during pregnancy, since during this period a woman experiences an acute deficiency of the element, which can ultimately lead to serious consequences.

The body's daily need for iron

A healthy person has 3-4 milligrams of iron in the body, the main supply of the trace element is in the blood (2/3), the rest is found in the liver, spleen and bones. But every day, the level of iron in the body naturally decreases (exfoliation of the skin, sweating, blood loss during the menstrual cycle). As a result, in order to function properly, our body needs a daily replenishment of its iron stores with the help of products in the amount of 10 to 30 mg.

daily requirement:

a woman needs 18-20 mg per day;
adult male - 8 mg;
children under 13 years old - 7-10 mg;
adolescents - 10 mg for boys and 15 mg for girls;
pregnant women - at least 30 mg per day.

If there is no timely replenishment of the daily need for iron, the body begins to suffer. For example, if your hair and skin quality has deteriorated, you should not immediately attribute it to age and buy an expensive cream in double quantities. It is possible that your body simply depleted iron stores that need to be replenished.

Foods rich in iron

Iron can be of several types - heme and non-heme. The first is found in food of animal origin, the second - in plant products. The body absorbs iron of animal origin better - from 15 to 35%, for comparison - the plant form is absorbed in an amount of only 2 to 20%.

If you are a vegetarian or simply prefer to eat less meat, make sure that your diet contains enough foods with vitamin C, which significantly increase the absorption of iron.

List of foods high in iron:

meat and offal- beef, lamb, lean pork, turkey and chicken meat, any liver, and the darker the meat, the more iron it contains;

Fish and seafood- clams, oysters, mussels, sardines, shrimp, tuna, red and black caviar;

eggs- chicken, quail, ostrich - another product rich not only in iron, but also in magnesium, vitamins and unsaturated fatty acids;

cereals and bread- buckwheat, oatmeal, barley groats, rye, wheat bran;

vegetables, herbs and legumes- spinach, cauliflower, broccoli, beets, corn, asparagus, beans, beans, lentils, peas;

fruits and berries- pomegranate, plum, persimmon, apples, dogwood;

dried fruits- prunes, dried apricots, raisins, figs;

nuts and seeds- pistachios, cashews, almonds, peanuts, walnuts - all types of nuts, as well as seeds, contain a lot of iron.

When buying fruits and dried fruits, be careful - the more beautiful and cleaner the fruits look, the more likely they are to be treated with harmful substances to increase their shelf life.

Table of products containing iron

The table shows products of plant and animal origin that contain iron (data are given in mg per 100 g). As you can see, most of the trace element is found in pork and chicken liver, as well as in shellfish. Vegetable products, such as soybeans, lentils, wheat bran, are not much inferior in numbers. But remember that the absorption of the latter by the body is 2 times lower.

The iron food table file can be downloaded for free from this link.

There is an opinion that apples and pomegranates are the ideal product for iron content. This is far from the case - the table shows that per 100 g of the product - iron in them is 0.1 and 1.0 mg, respectively.

What affects the absorption of iron

It seems that to make up for iron deficiency, it is enough to include foods containing this trace element in your diet. However, when combined with some types of foods containing calcium, tannin and polyphenols, they can interfere with the active absorption of iron.

Accordingly, dairy products rich in calcium not only do not contain iron, but can also prevent its active absorption. If you are a big fan of coffee and strong tea, it is recommended to refrain from these drinks immediately after eating, as caffeine also prevents the body from absorbing iron. The same applies to Coca-Cola - do not get carried away with this product, it is better to replace it with rosehip broth, dried fruit compote and other healthy drinks.

Vitamin C increases the absorption of vegetable iron by 2 times.

How to determine the lack of iron in the body

First of all, the lack of iron in the body is expressed in general weakness, increased fatigue, and decreased performance. The skin becomes pale, dry, rough, the hair literally “climbs”, the nails constantly split and break, and cracks appear in the corners of the mouth and on the heels.

Not only your appearance can suffer from anemia, but also your internal organs. For example, upon careful examination of the gastrointestinal tract, it often turns out that the tissues are poorly supplied with blood and look pale, and this in turn affects the performance of vital organs.

Symptoms of iron deficiency in the body:

general weakness, increased fatigue;
constant dizziness;
shortness of breath and rapid heartbeat with little exertion;
numbness of the limbs;
sleep disturbance, insomnia;
frequent colds, infectious diseases;
problems with the gastrointestinal tract;
decreased appetite, difficulty swallowing food;
change in taste and smell in a specific direction (desire to eat chalk, raw cereals, addiction to the smell of acetone, paints, etc.);
problems with nails (they become brittle, exfoliate, spoon-shaped impressions appear);
problems with hair (they begin to fall out, become dry, brittle, early gray hair appears);
deterioration of the skin condition (becomes dry, pale and earthy, with multiple microcracks, seizures appear in the corners of the mouth.

Of course, for an accurate diagnosis, the first step is to take a general blood test in a medical laboratory.

The first sign of iron deficiency is a low hemoglobin level.:

below 130 g/l in men;
below 120 g/l in women.

Causes of high iron loss

The loss of iron in our body can occur for various reasons, and the main ones are starvation, strict diets, vegetarianism, blood loss associated with heavy periods. As a result, there is a possibility of developing anemia or anemia, as it is commonly called in medicine.

Anemia is a decrease in the level of hemoglobin in the blood, which is often combined with a decrease in the number of red blood cells. It comes in light, medium and heavy.

According to statistics, from 800 million to 1 billion people on the planet suffer from such a disease. First of all, young middle-aged women, as well as adolescents, are prone to anemia. It is impossible to self-diagnose this disease, for this there are special laboratory tests. However, preliminary symptoms may signal that the hemoglobin level is outside the acceptable range.

If the hemoglobin level has not dropped below 100 g/l, the situation is not critical, but you should definitely pay special attention to replenishing your body's iron supply with iron-containing products. At a level of 90 g / l and below, moderate and severe anemia occurs, in which case the doctor prescribes treatment.

If you have been diagnosed with anemia, then in addition to a proper diet rich in iron, it is possible that you will need to take iron supplements. And, of course, do not forget about foods containing iron, as the main source of nutrients.

And forever forget about strict diets. Beauty, although it requires sacrifice, but if one's own health is sacrificed, it's time to think about the consequences.

Among other trace elements, iron deserves the most attention, and this is not surprising, because in the human body, iron is present in all tissues and organs. Its main reserves are concentrated in erythrocytes - such iron is an integral part of the hemoglobin protein, the most important function of which is to provide tissues and organs with oxygen.

With gland many enzymes are formed, it also regulates the normal functioning of the immune system and is a participant in the process of blood formation. Most of the biochemical processes in cells take place with the participation of iron; it is one of the oxidative enzymes.

Sources of iron

Many foods contain iron. Of plant products, green and leafy vegetables are rich in iron: onions, turnips, sorrel, lettuce, and green peas, beans, lentils, and horseradish, as well as buckwheat, cocoa, wheat and rye grains, dried mushrooms.

A little less iron is found in strawberries, quince, apples, apricots, pears and peaches, blackberries, cherries, currants, plums and any dried fruits.

The main suppliers of iron among animal products are veal and beef liver, eggs, white fish, shellfish.

Deficiency and excess of iron

Iron deficiency can occur with any loss of blood: nose, ulcer and kidney bleeding, with any surgery or injury. Women experience additional iron loss during pregnancy and breastfeeding.

Iron deficiency can occur when there is a violation in cellular respiration, which develops due to low physical activity. Improper nutrition and rash diets, regular consumption of refined foods and foods rich in phosphates: white bread, sugar, pastries, useless sweets and canned foods can also provoke iron deficiency in the body.

Due to iron deficiency, anemia develops, severe fatigue occurs, the ability to learn decreases, and sensitivity to cold increases. There is a loss of stamina and performance, muscle weakness, disruption of the thyroid gland, deformation of the nails, loss of taste, the occurrence of nervous disorders and pain throughout the body.

An excess of iron in the body is no less dangerous than its deficiency, and it is much more difficult to eliminate it. Large doses of "chemical" iron, taken as drugs, can provoke acute poisoning in children. In adults, an overdose causes the development of coronary heart disease, inflammation in the liver, and can lead to the development of cancer.

Important! In order for the process of absorption of iron from food to proceed better, it is necessary to include foods containing natural vitamin C in the diet: rosehip infusion, citrus juice, parsley and dill, onions and green onions, etc.

It should be borne in mind that the iron found in plant foods is better absorbed when these foods are combined with animal products. In addition, do not forget about vitamins, without which microelements are practically not able to be absorbed by the body.

Foods used in food should be natural, not refined. It is best to choose foods that contain enough iron, and combine them with foods rich in B vitamins and others - this way iron is better absorbed by the body.

The perfect combination of iron and vitamin C is parsley, celery and dill.

Calcium, vitamin E, phosphates, copper and zinc are poorly combined with iron; iron itself prevents the absorption of chromium.

It has become easier for Ukrainians to fill the body's need for iron. In March, "Spaton" ferrous iron appeared on the pharmacy shelves of the country as a dietary supplement in a convenient sachet form.

At the heart of the Spaton additive is water from the TrefyuWells Spa spring, which is located in the heart of the Snowdonia mountains of East Wales. For over 200 years, people from all over the world have used the spring water as a natural iron supplement. Today the water from TrefeuWells Spa is known as Spaton. It is consumed daily by millions of people around the world to maintain normal levels of iron in the body.

Lethargy, apathy, depression, fatigue, headaches, dry skin, thin hair and brittle nails, digestive disorders .. All this is the result of iron deficiency in the body. Iron-rich foods should appear on your table in the very near future. The daily intake of iron is 18 mg for adult women and 8 mg for men. What foods are high in iron content? Shellfish is the king of iron: 100 grams contains approximately 24 mg of iron and only 126 calories. But do not include them in the daily diet - too exotic for our latitudes and not cheap.

The iron requirement for men is 10 mg/day. Women's need for iron is greater - 15-18 mg (especially during menstruation).

Today, about 30% of people from the total population of our planet are faced with the problem of iron deficiency. Fatigue, weakness, deterioration of the skin, hair, nails, circulatory problems are signs that the body does not have enough iron for normal functioning.

Most often, iron deficiency is experienced by women during pregnancy, lactation, menopause, as well as children and adolescents during a period of intensive growth, athletes, the elderly, vegetarians, and fasting people.

Over time, iron deficiency develops into iron deficiency anemia. To prevent disease, people try to eat as much meat as possible, include more plant foods high in iron in the diet.

Unfortunately, it is quite difficult to make up for the lack of iron through a proper balanced diet, since the body absorbs only 15-20% of iron from the ideally received 10-15 mg from food. Moreover, it should be exactly Fe (II) which contains products of animal origin. Attempts to fill the body's need for iron from plant foods (beans, soybeans, parsley, peas, spinach, dried apricots, prunes, pomegranates, raisins, rice, buckwheat, bread) are not always successful. The fact is that the body receives Fe (III) from plant products, which, for digestibility, must turn into Fe (II). In addition, Fe (III) irritates the mucous membrane and is absorbed 5 times worse than Fe (III).

During the period of refusal of meat, an alternative source of iron is the Spaton supplement with a pleasant taste.

WhySpaton?

• The absorption of iron in Spaton - 40%
• Gentle on the stomach
• Does not stain tooth enamel
• No need to drink
• The sachet fits easily into your pocket or purse
• Does not cause side effects

• Enough 1-2 sachets of drinking iron per day
• Take Spaton in the morning on an empty stomach or between meals.
• Drink "Spaton" with fruit (orange) juice, as vitamin C improves digestibility. Spaton with apple flavor and vitamin C can be drunk undiluted.
• Interval 30-45 minutes between iron supplements and meals, drinks (tea, coffee, red wine).

Before use, consult your doctor.

More on the site spatone.com.ua

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Lethargy, apathy, depression, fatigue, headaches, dry skin, thin hair and brittle nails, digestive disorders .. All this is the result of iron deficiency in the body. Iron-rich foods should appear on your table in the very near future. The daily intake of iron is 18 mg for adult women and 8 mg for men. What foods are high in iron content? Shellfish is the king of iron: 100 grams contains approximately 24 mg of iron and only 126 calories. But do not include them in the daily diet - too exotic for our latitudes and not cheap.

Why the body needs iodine: all about iodine and iodine deficiency

Headache? - Not enough iodine. Fatigue and apathy? - Not enough iodine. It seems that iodine is a miraculous element that saves from everything. Let's see why we really need iodine and how much specifically! The human body requires certain vitamins and microelements for normal operation, such as iron, magnesium, calcium, vitamin C. The list of the most essential of these substances also includes iodine.

Fasting with benefits: 5 rules for proper nutrition during and after fasting

Fasting is not only a diet, Orthodox priests say. Nevertheless, many use the period of Great Lent as an opportunity to prepare their figure for the summer, unload and cleanse the body. Refusal of food of animal origin leads to a number of changes in the body: both positive and, possibly, negative. On the one hand, the transition to a plant-based diet cleanses the body of toxins, strengthens the immune system, improves the functioning of internal organs and overall well-being. But at the same time, we lose a number of important vitamins and minerals for the body.

How to eat in fasting for health and figure benefits. Nutritionist advice

Lent is a time when we, by restricting ourselves in food, strengthen the spirit. However, many perceive fasting as a diet, which can lead to health problems. Those who fast for seven weeks refuse all products of animal origin and, accordingly, from dishes where they are contained. Our expert: Lena Kashtanova, Easy Meal nutritionist.

Why you should sleep naked

It turns out that sleeping naked is very good for health. Such a dream helps to improve both the physical and psychological state of a person. Forget about grueling workouts, because in order for your body to be in perfect shape, you just need to undress before going to bed. According to an international study by the American National Sleep Foundation, one in three adults sleep in the nude, writes the Daily Mail. Well-known fitness trainer Charles Poliquin believes that sleeping in what the mother gave birth to helps reduce the level of cortisol in the blood.

Annual medical tests for women

Any disease is easier to prevent than to treat. The problem of irresponsible attitude of citizens to their health is very acute in our country. Everyone knows that you need to undergo regular medical examinations. But it is very rare that someone finds time for themselves. In addition, the quality of medical care often does not contribute to the desire to once again see a doctor in front of your eyes. Regular check-ups with doctors should become your habit. But you shouldn't go to extremes either. Running around the doctors and looking for sores in yourself is not a way out of the situation.

Continuation

Women who are watching their figure suffer the most from iron deficiency, because their diet is too low of iron. There are lovers of dairy cuisine and fruit and milk diets who eat only dairy products and fruits, and they are also very low in iron. It is present in egg yolks, but in a poorly digestible form. Therefore, a vitamin C rich food should be added to this diet to double the amount of iron absorbed from the yolk (for example, parsley, dill, lemon juice, orange juice, or rosehip infusion).

Many scientists argue that the point is not that the iron from the yolk is poorly absorbed, but that it blocks the absorption of this element from other products. Therefore, it should be remembered that the optimal dose of vitamin C, which increases the absorption of this trace element, is 500 mg.

Older people often do not absorb iron well, so they need to take vitamin C and hydrochloric acid with iron-rich foods. But only a doctor can determine whether hydrochloric acid treatment will have side effects. No one should take hydrochloric acid without the advice of a doctor!

Where is iron found

Meat, liver, fish, poultry are all good. sources of iron. They have a lot of protein, which improves its absorption and use. There is a lot of iron in the liver and tongue, in beans, peas, in sprouted wheat. Many nutritionists believe that women who lead a sedentary lifestyle should take iron as a medicine - as prescribed by a doctor.

You can also use iron in tablets, as long as this iron is of organic origin (for example, in food prepared for us by nature itself).

Sources of iron

The richest source of iron is molasses, a by-product of sugar production, which also contains a lot of magnesium: 1 tablespoon of molasses (about 15 g) contains 3.2 mg of this trace element.

100 mg of cooked calf liver contains 12 mg of iron, while beef liver contains 7 mg. In some salt deposits, 1 kg of rock salt contains about 450 mg of iron. Rock salt is an effective means of preventing anemia, which affects about 20% of the world's population (data from the World Health Organization).

A lot of iron in plum juice, dried apricots, raisins, nuts, pumpkin and sunflower seeds.

30 g of sprouted wheat contains 3 mg of iron. They are also rich in black bread, bran, wholemeal bread. But about 5% of iron is absorbed from bread products and vegetables, from animal products (tongue, fish liver, beef) - 15 - 20%. However, plant-derived iron is organic and triples absorption.

Make it a rule to combine a boiled product (usually any animal product is cooked) with a vegetable one, so that there is three times as much vegetable. Here, this rule reflects the ability of our body to absorb trace elements in an organic form. In addition, there is another law: trace elements are not absorbed without vitamins.

An excellent source of iron is the liver.

Onions increase the absorption of iron! Still would! He is a real pantry of vitamins, especially vitamin C.

Wholemeal bread, black bread, bran (wheat and rye), cereals, greens, salad vegetables, cabbage are rich in iron.

So, in order to satisfy our body's need for iron, we must first of all:

• there are natural, unrefined products;
• prefer foods that are rich in iron;
• remember about vitamin C and vitamin B12, which make iron easily digestible.

Few people know that simple stinging nettle of any variety (both large-leaved and small-leaved) contains many useful amino acids, for example: lecithin, enzymes (oxidase, peroxidase and chlorophyllase) and organic acids, including formic acid. But, besides all this, there are a lot of mineral salts in the nettle (15 - 19%). It's just a pantry of vitamins, enzymes, trace elements. Among them are compounds of silicon, potassium, calcium and iron, vitamins A, C, K, as well as 4-7% chlorophyll and recently discovered plant secretin, which activates the excretory activity of the stomach, liver, spleen and intestines, intestinal motility. That is why folk medicine has been treating anemia with nettle for centuries. Clinical experiments have confirmed that nettle perfectly treats anemia and is not inferior to synthetic iron preparations.

Every housewife in the village knows that chickens will lay better if dried nettles are added to their feed, and folk herbalists advise taking a course of treatment with fresh nettle juice squeezed from the leaves and trunks of young plants collected before flowering. It is easy to make: collect, rinse thoroughly, pass through a juicer or mixer with a little water, and then squeeze out the juice. Take 3 tablespoons daily. Juice is not tasty, but very useful. You can drink it with honey. The juice keeps well for several days in the refrigerator.

In 1941, the United States entered the war, and the National Conference on Defense Nutrition decided to fortify flour and bread with iron to prevent anemia among the American population. Fatigue is the first sign of iron deficiency and the resulting anemia, and war does not tolerate tired people! But in America, only white flour and white bread (that is, pure starch) were produced, while a valuable part of the grain went to waste.