Iron is very valuable and one of the most important minerals in our body. Among other things, it is responsible for tissue regeneration and proper growth, supports the fight against free radicals and eliminates the feeling of fatigue. What other functions does iron have? What products are rich in this valuable mineral? Why is iron so important for pregnant women?
What is the role of iron in the body?
Iron is a component of many proteins. It is a key element of hemoglobin, it is part of red blood cells and myoglobin, where it plays an important role in transporting oxygen in muscle tissues. Iron is also found in the so-called active enzyme centers, which include: peroxidase, catalase and cytochromes. As blood flows through the lungs, the iron molecules that make up hemoglobin combine with oxygen molecules and are transported to individual organs throughout the body. The muscles’ oxygen demand is replenished by iron molecules in the form of myoglobin.
Iron itself, on the other hand, is absorbed by the duodenum. Iron affects the proper functioning of the immune system. It is a kind of protective shield against infections. Iron also supports the nervous system, where it is responsible for maintaining intellectual and physical functions. It also prevents premature skin aging. The key thing with iron is to absorb it in the form of food or supplements, because our body is not able to produce it on its own.
Iron-rich meat products – the main source in the diet
Iron provided in the form of food is divided into two types: heme (of animal origin) and non-heme (of plant origin). The main source of iron in the diet is meat, which is easier to absorb when supplied in this form and has a higher bioavailability than non-heme iron. In the body, ferritins are responsible for the storage of iron – proteins, the concentration of which informs about the level of concentration of this mineral in the body. The most iron-rich meat products include: poultry; pork liver and lean red meat. So, do vegetarians have to worry that their lifestyle will lead to iron problems? The number of vegetarians is growing. The reasons are varied.
Vegetarianism indirectly reduces greenhouse gas emissions. It helps to avoid overweight, diabetes, heart attack and colorectal cancer. Are iron-rich products enough in the diet or is additional supplementation of this ingredient necessary? Vegetarians in industrialized countries do not have to worry about iron deficiencies. Experts even warn against unnecessary dietary supplements containing iron.
In vegetarianism, the variety of diet is decisive. As a result of giving up meat, an important source of iron is lost. Although plants contain a similar amount of iron as meat, animal iron is more easily absorbed. It is assumed that the human body absorbs on average only about 5 percent of plant iron, while from meat it absorbs about 20 percent of iron. Plant iron in the form of a trivalent ion must be chemically processed before it enters the blood. Recently, scientists have found another way to absorb iron from plants. A group of researchers from the team of Elisabeth Theil from the University of Oakland stumbled upon a slow and complicated endogenous mechanism by which plant iron from protein o can enter the blood.
Unlike other mechanisms, the advantage of this route is the undisturbed absorption of ferritin. “Until now, we have paid too little attention to phytoferritin,” says Elizabeth Theil. Scientists have calculated that 500-1000 g of sprouts are needed every day to cover the total demand for iron using this mechanism. “Ferritin-rich plant-based foods such as lentils, soybeans or chickpeas are good sources of iron and may be a new option in the strategy to combat iron deficiency,” Theil adds.
Plant-based foods rich in iron
A lot of iron can be provided from oatmeal, millet, peas, cruciferous vegetables, sauerkraut and sesame. The group of plant products containing the highest concentration of iron also includes nuts; Broccoli; cress; Beets; beet greens; pumpkin seeds; dates and dried fruits, including: apricots; raisins and plums. Berries are also rich in iron. Whole grain products, despite the high content of unfavorable phytates, are recommended for vegetarians – The iron content in whole grain cereals is almost three times higher than in white flour products. This means that even if half of the iron is set, there is still more available than with white bread,” explains Claus Leitzmann from the University of Gießen.
The question of whether prior soaking of legumes reduces phytate content by increasing the bioavailability of iron is still debatable. Although vegetarian children are generally well-fed, they are at risk. Especially in infancy, vegetarian mothers should be careful to give their child products rich in iron.
Iron-rich foods and foods rich in vitamin C, such as peppers, Brussels sprouts, cauliflower, orange or lemon juice, should be a regular part of the diet. Three times a week, you should additionally include egg yolk. Although babies are born with a fairly large reserve of iron, it is depleted after six months of age, and breast milk does not contain a particularly large amount of iron.