Iron is an important mineral for our body. Since it is not produced in the body, it must be taken in sufficient amounts through food. The name of the cells that carry oxygen in the blood is "red blood cell". The iron we get from food is important for the construction of red blood cells and carrying oxygen. Excess iron from food is stored in the body. However, if sufficient iron is not taken in, this depot is depleted and red blood cell production begins to fail. Since iron helps carry oxygen by entering the structure of hemoglobin in red blood cells, not enough oxygen can be carried in iron deficiency. In this case, the need for oxygen for energy production is disrupted, the heart gets tired, the person feels weak, drowsiness and fatigue become noticeable.
Maintaining iron balance in the body is important for the immune system. The immune system, which loses its strength in iron deficiency, cannot adequately fight against disease-causing factors. People with iron deficiency anemia are more susceptible to infectious diseases, get sick frequently, and cannot recover from their illnesses easily. To protect against diseases, iron mineral must be taken regularly with food. Before entering the winter season, when we get sick most often, if there is iron deficiency, it should be detected and treated with medication or nutrition. We need to include iron-rich foods in our diet.
Which foods are rich in iron?
Protein-rich foods, especially offal, beef, mutton and chicken meat, respectively, are both iron-rich foods and the iron they contain. It has high absorption.
Apart from meat, foods such as well-cooked legumes, soybeans, eggs, dried fruits (especially raisins, dried apricots), molasses, green vegetables (spinach), hazelnuts, peanuts, sesame and tahini It is rich in iron.
To increase iron absorption, vitamin C should be consumed together with foods rich in iron. Consuming eggs with orange juice or tomatoes, and consuming meatballs with salad can be given as examples.
Whole wheat flour, whole wheat bread, phytates in legumes, and tannins in tea and coffee are factors that reduce iron absorption. Therefore, it is necessary to keep the amount of fiber in the diet very balanced and not to overdo it. Tea or coffee should not be consumed immediately after a meal.
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