BE STRONG AND NON ANEMIC

Iron, one of the most abundant metals on Earth, is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make part of blood cells. In humans, iron is an essential component of proteins involved in oxygen transport. The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes up part of many proteins in the body.

There are two forms of dietary iron: heme and nonheme.

Heme iron: - Heme iron is derived from hemoglobin. Heme iron is found in animal such as red meats, fish, and poultry.

Nonheme iron: - Iron in plant foods such as lentils (dals) and beans is called nonheme iron.

Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron

Iron absorption refers to the amount of dietary iron that the body obtains and uses from food. Healthy adults absorb about 10% to 15% of dietary iron, but individual absorption is influenced by several factors. Storage levels of iron have the greatest influence on iron absorption. Iron absorption increases when body stores are low. When iron stores are high, absorption decreases to help protect against toxic effects of iron overload. Iron absorption is also influenced by the type of dietary iron consumed. Absorption of heme iron from meat proteins is efficient. In contrast absorption of nonheme iron from plant sources is relatively less. Nonheme iron absorption is significantly influenced by various food components. Meat proteins and vitamin C will improve the absorption of nonheme iron. Tannins (found in tea) can decrease absorption of nonheme iron.  Some proteins found in soybeans also inhibit iron absorption. It is very important to include foods that enhance iron absorption when daily iron intake is low, when daily iron loss is more (heavy menstrual loss), when requirements are high ( during pregnancy period), when most of the iron sources are vegetarian foods(strictly vegetarian people).

Deficiency of iron occurs when intake is less than the requirement. The iron required is taken from the stores in the body. Pregnant women, women in their menstrual cycle, growing kids, and teenage girls are at higher risk of developing anemia, because their requirement of iron is very high. Individuals with kidney failure, especially those being treated with dialysis, are at high risk for developing iron deficiency anemia.  Adult men and post-menopausal women lose very little iron, and have a low risk of iron deficiency.

Signs of iron deficiency anemia include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss, swollen tongue.

NON VEGETERIAN SOURCES OF IRON:-

• Eggs (especially egg yolks)
• Liver
• Oysters
• Poultry, dark red meat
• Salmon
• Tuna

VEGETARIAN SOURCES OF IRON:-

·        Dark green leafy vegetables like spinach, methi, shepu, green maath, etc.

·         Raisins

·         Apricots

·         Soy bean

·         Rajma

·         Peas

·         Almonds

·         Broccoli

·         Dried figs(anjeer)

·         Dates

·         Jaggery

·         Ragi(nachani)

 MOST IMPORTANT TIP :-

ONE SHOULD USE IRON UTENSILS WHILE COOKING. THIS HELPS IN  ABSORPTION OF IRON. USE OF IRON UTENSILS WHILE COOKING GREEN LEAFY VEGETABLES HELPS IRON ABSORTPTION EASIER AND FASTER.