Iron is an important trace element for our body, which is mostly involved in the construction of hemoglobin and transporting oxygen to organs with it. As we said earlier, the daily requirement for iron for men is 10-15 mg per day, for women - 15-20 mg per day, and for pregnant women and breastfeeding mothers, the daily requirement is 30-35 mg per day.
Iron is found in both plant and animal foods.
Below we list 10 foods that are especially rich in iron and are good for our body.
1. Liver (up to 30 mg of iron per 100 g of product).
The liver is a product of animal origin and iron is in it in a divalent form, which is almost completely absorbed in our body. The content of iron in the liver depends on the type of meat, and the darker it is, the more of the trace element we need is contained in it:
Duck liver is the leader in iron, and its content is 30 mg,
The liver of a young calf contains 14 mg of iron,
In the third position is the liver of a pig, which contains 12 mg of iron,
Chicken liver contains 8.6 mg of iron,
Beef liver is less rich in iron and contains it in the amount of 5.7 mg.
For example, meat contains less iron than liver:
Beef contains 3.2 mg of iron,
Lamb-2.3 mg iron,
Turkey-1.8 mg iron
Pork - 1.5 mg iron.
2. Wheat bran (up to 16 mg of iron per 100 g of product).
They are the leader in iron content among other cereals and contain 16 mg of iron per 100 g of product. For comparison, 100g of oatmeal contains only 4.6 mg of iron. They are best consumed for breakfast mainly with orange juice or combined with foods that contain vitamin C.
3. Pumpkin seeds (12.1 mg per 100 g).
Pumpkin seeds contain up to 12.1 mg of iron, but in addition, the seeds contain vitamins A, D, E, K, B vitamins, vitamin E in large quantities (it has a powerful antioxidant effect), as well as folic acid and minerals. They are usually added to muesli, but can also be mixed with salads or added to soups.
4. Sesame (10 mg of iron per 100 g).
10 mg of useful iron is contained in 100 g of sesame, which also contains vitamins A, B, E, C, amino acids and proteins, phosphorus, potassium and magnesium. Sesame is added to muesli or used to make sweet baked goods.
5. Pod fruits (up to 8.6 mg per 100 g).
Soy is the richest in iron and contains up to 8.6 mg of iron per 100 g of product, however, the calcium in it reduces the absorption of iron in the body, so it is better to use its seeds together with vitamin C. Dried lentil fruits contain iron from 6.9 mg, which is 3 times higher than that of the canned product. The rest of the pod fruits also contain iron, but in a smaller amount:
Red beans - 6.8 mg iron
White beans-6 mg,
Peas - 5 mg of iron.
6. Flax seeds (up to 8.2 mg of iron per 100 g of product).
It has long been known that flaxseeds contain a lot of ballast substances that promote digestion. What also makes them valuable is that they contain a fairly high level of iron - up to 8.2 mg per 100 g of product.
7. Amaranth (7.6-8 mg per 100g).
Similar to cereals, amaranth contains a fairly high level of iron - up to 8 mg, and its leaves are actively used both fresh and for cooking hot dishes (for example, added to soups), and dried leaves are also used. Grains are used as a seasoning for meat, fish and vegetables.
8. Pistachios (up to 7.5 mg per 100 g of product).
In addition to high iron content - up to 7.5 mg per 100g, pistachios are also rich in omega-3 and omega-6 unsaturated fatty acids, which further increase the value of the product. They are used both in dried form separately, and added to cookies or ice cream.
9. Chanterelles (6.5 mg per 100 g of product).
Fresh chanterelles contain quite a lot of iron - 6.5 mg per 100 g of the product, and the dried form of iron contains even more. This is what chanterelles differ from other types of mushrooms, for example, champignons supply only 1 mg of a valuable trace element.
10. Chicken eggs (2.7 mg per 100 g of product).
Egg yolk is a good supplier of iron and valuable trace elements, essential amino acids, B vitamins. And quail eggs contain slightly more iron and amount to 3.2 mg.
Separately, you can highlight the note of spices and herbs that we used to add while cooking. And since we use a fairly small amount of them for cooking, but if we consider based on 100g of the product, then the iron content in them is much higher than in all of the above products. Leaders among spices and herbs are:
Cardamom-100 mg per 100 g of product,
Parsley-97.8 mg per 100g of product,
Green mint-87.5 mg per 100g of product,
Cinnamon-38.1 mg per 100g of product,
Dried nettle-32.3 mg per 100 g of product.
It must be remembered that in products of plant origin, iron is in a trivalent form, which is poorly absorbed. So include in your diet vitamin C-rich vegetables such as peppers, Brussels sprouts, sauerkraut, potatoes, or take a glass of orange juice with your meal. Vitamin C converts iron into a divalent form, which is normally absorbed by our body.
Nutrient levels in vegetarian diet generally consistent with existing recommendations, however, in the diet strict vegetarians (vegans) relatively low in protein, omega-3 fatty acids, zinc, vitamin B12 and folic acid.
many vegetarians and people interested vegetarian food, worries about the question of iron - will the body receive such an important microelement for hematopoiesis as, in the required amount when switching to vegetarianism?
Plant foods contain only non-heme iron, which, in principle, does not mean that it is not absorbed by the body - such iron is more sensitive than heme iron to substances that both prevent and enhance its absorption. However, according to the American Dietetic Association's Position, iron intake of vegetarians even higher than non-vegetarians, and cases of iron deficiency anemia among vegetarians are no more frequent than among all others.
Daily human need for iron averages 10-20 mg, and it increases depending on various factors (for example, sex, age, pregnancy, donation, presence of diseases). In women, the need for iron is higher than in men (18 mg), and the need for iron during pregnancy is also high - up to 33 mg.
Despite the fact that meat products are the most rich in iron (mainly offal), iron is also contained in many other products, both plant and animal, which are vegetarian.
Foods rich in iron
Among vegetarian products buckwheat, peas, lentils, beans, eggs, oatmeal, millet, green apples, pears, dried apricots, persimmons, figs, nuts, cheese, rice, potatoes, green onions, pomegranate, beets, radishes, plums are the richest in iron, pumpkin, green vegetables, parsley, bananas, mushrooms (especially dried ones).
Since plant-based iron is non-heme, and therefore less absorbed than the heme iron found in meat, there are a number of factors that should be taken into account when consuming iron-rich foods that affect iron absorption. To increase the absorption of iron, iron-containing foods should be consumed with foods that promote its best absorption, such as those containing vitamin C, and separately from competing products.
Foods that interfere with iron absorption(they should be eaten separately):
- Wheat and wheat products (including bread)
- Milk and dairy products, other foods high in calcium
- Coffee and tea
The latter are best replaced with dried fruit compotes and freshly squeezed juices.
How to increase iron absorption
The best way to improve iron absorption is to include more iron in your diet. vitamin rich foodsC, and consume them in conjunction with iron-containing, for example, fruit and vegetable juices.
To vitamin sourcesC include citrus fruits, rose hips, sea buckthorn, cranberries, sweet peppers, tomatoes, potatoes, apples, Brussels sprouts, dill, parsley and others. Generally, ascorbic acid, as vitamin C is otherwise called, plant foods are very rich.
Soaking and sprouting legumes is also a good way to increase iron absorption, as this reduces their phytate content, which prevents iron absorption.
Many people try to increase their iron levels by taking special iron supplements. It is strongly not recommended to self-medicate, since an extreme dose of iron (from 200 mg) can have a toxic effect on the body of a healthy person.
Iron is an essential mineral necessary for the proper functioning of the human body. It is one of the main components of hemoglobin and is essential for the transport of oxygen throughout the body. Iron is also part of some enzymes and proteins in the human body. It is essential for the proper functioning of the immune system and helps in detoxifying the liver. The purpose of this article is to tell you which product has the most iron, what is needed for better absorption, and what is the daily allowance to maintain a high level of health.
Iron deficiency can lead to the development of iron deficiency anemia, which manifests itself in fatigue, dizziness, apathy, peeling of the skin, brittle nails. Other symptoms of iron deficiency are headache, low blood pressure, breathing problems, hair loss and brittleness, susceptibility to infections, stomach pain, and sleep disturbance. But an excess of this mineral in the body can lead to the production of free radicals and metabolic disorders, leading to damage to the liver and heart.
Iron for raising hemoglobin is found in animal and vegetable products. The non-protein part of hemoglobin (heme iron) is found in meat, fish and poultry and is easily absorbed by the body. It is also found in herbal products. The human body can absorb up to 30% heme iron and 2-10% non-heme iron.
During pregnancy, the amount of blood in a woman's body increases by almost 50%. The body of expectant mothers needs a lot of iron-rich foods to produce more hemoglobin, and this mineral is also necessary for the growing fetus and placenta, especially in the second and third semester. That is why it is important to get the right amount of iron during pregnancy so that both mother and child are not deprived of oxygen. Iron deficiency in the body of a pregnant woman can lead to premature birth and even death of the fetus. Try to eat a balanced diet and make sure you have enough iron in your diet.
Iron deficiency leads to:
- anemia;
- chronic anemia;
- cough;
- predialysis anemia.
Benefits for human health:
- eradicates the feeling of fatigue;
- strengthens the immune system;
- fights infections;
- increases concentration;
- fights insomnia;
- regulates body temperature.
Food sources of iron:
So, which foods contain the most iron? We have compiled the most comprehensive overview of all products available in stores. If you are faced with a low level of hemoglobin, then from the list below you can choose food to your taste, add them to the table or create your own personal nutrition plan to raise the level of hemoglobin in the blood.
1. Clams
Shellfish are considered the richest source of animal iron. Just 85 grams of shellfish contain a whopping 24 mg of iron and 126 calories. They also have potassium and vitamin B12.
2. Oysters
85 grams of oysters contains 10.5 mg of iron and 117 calories. This superfood is rich in vitamin B12. It tastes best when served half a shell.
3. Beans
Half a glass of beans can cover the daily requirement of iron by 10%. Legumes such as white beans, black beans, string beans, cowpeas, and chickpeas are rich in iron. Black beans are one of the richest sources of molybdenum, a mineral that aids in the removal of used iron from the body and the normal functioning of enzymes. 1 cup of cowpeas provide up to a quarter of your daily iron requirement. White beans increase energy stores in the body and reduce the risk of heart attacks.
4. Soybeans
Iron-rich foods include soybeans, which are rich in protein, unsaturated fats, fiber, and zinc. 1 cup of cooked soybeans contains half of the recommended daily intake of iron. Soy-based foods such as tofu and tempeh are also high in iron, with an 85-gram serving covering 15% of your daily iron requirement. 100 grams of tempeh contains 2.5 mg of iron, while 100 grams of tofu contains 2.4 mg. Tofu is wonderful because it takes on the flavor of any dish, so you can safely add it to any recipe. Soybeans are also high in vitamin C, which is essential for the body to absorb iron. Soybean pods can be added to salads, soups, scrambled eggs, sandwiches and steamed.
5. Cereal products with iron
Barley, buckwheat, millet, and quinoa are amazing natural sources of iron. Quinoa contains 3.2 mg of iron and twice the fiber of other grains. Grains are best served with vitamin C-rich vegetables such as cabbage, tomatoes, and potatoes to boost iron levels in the body.
6. Nuts
Nuts such as cashews, pine nuts, almonds, hazelnuts, macadamia nuts and Brazil nuts can satisfy the body's need for iron by 10% of the daily requirement. Sesame and pine nuts contain the most iron in their food group. Nuts are good for quick snacks, they can be added to any dessert or simply spread on a sandwich in the form of butter.
7. Pumpkin seeds
Harvesting pumpkin seeds contains about a milligram of iron. Most of the seeds are useful in raw form. It is in their raw form that they are able to cover the body's needs for iron by 30%, while dried seeds are only 15%. Studies have shown that pumpkin seeds prevent the formation of gallstones.
8. Lentils
Lentils are nutritious and delicious. Just half a glass contains 4 mg of iron, 115 calories, and 16 grams of protein. Lentils contain insoluble fiber, which makes you feel full for a long time. It is also a good source of magnesium, vitamin B6 and essential amino acids.
9. Meat
The most common product recommended by almost all doctors and nutritionists to raise hemoglobin in the blood is meat. Beef, lamb, pork, and poultry are excellent sources of animal iron. 28 grams of fillet contains 2.9 mg of iron, as well as vitamins B, B6, C and D. One serving of beef contains 1.8 mg of iron, 28 grams of chicken breast contains 2 mg. Ground beef also helps lower cholesterol levels.
10. Fish
Cuttlefish, salmon, and sardines are excellent sources of iron. Better known as a superfood, salmon contains omega-3 fatty acids that prevent blood clots and reduce the chance of stroke.
11. Egg
Eggs are a good breakfast option for those suffering from iron deficiency. This is a wonderful product rich in iron. 2 eggs a day provide approximately 8% of the iron recommended daily. Eggs contain heme, which is easily absorbed by the body and helps absorb non-heme iron from plant foods. Eat eggs with iron-rich vegetables like spinach, broccoli, tomatoes, and legumes to get the most out of these foods.
12. Dark green vegetables
Spinach, kale, and arugula are available in abundance in grocery stores and contain iron. They can easily be included in your diet and added to various dishes. A glass of boiled spinach contains 3.2 mg of iron and only 21 calories. Spinach contains vitamin C, with its help, iron is absorbed in the body better and faster. It also contains flavonoids, substances found in plants that can fight cancer. They can slow down the growth of cancer cells in the stomach and skin. Kale is high in calcium, vitamin A, and some cancer-fighting compounds. It is a great vegetable for vegetarians as it is high in iron and vitamin C.
13. Sweet potato
These potatoes will add a sweet touch to any dessert. It is rich in iron and vitamin B6 and is known to prevent over 100 different diseases, especially those related to the heart and brain.
14. Dark chocolate
Dark chocolate is one way to meet your daily iron requirement. A 100 gram serving of chocolate contains 35% of the recommended daily value of iron. Dark chocolate can lower blood pressure and cholesterol, but only in moderation.
15. Molasses
If you're tired of eating fruits and vegetables to replenish your iron stores, try adding molasses to your meals. Half a glass of molasses covers the body's need for iron by 15%. In addition, it is rich in calcium and vitamin E. Mix molasses with warm milk and add boiled cereals here of your choice. Healthy breakfast is ready!
16. Dried fruits
Dried fruits are rich in various nutrients, including iron. Dried apricots are an excellent source of iron. 50 grams of dried apricots contain 4 mg of iron and only 78 calories, as well as beta-carotene, fiber and other beneficial elements. They can be eaten plain or chopped and added to a fruit salad or your favorite dessert. Dried peaches contain 2 mg of iron per 100 grams. Raisins are also a very healthy dried fruit, containing a lot of nutrients, including iron. Dried fruits containing iron in large quantities can be added to cereals, yogurt, fruit salads or oatmeal.
17. Broccoli
Eating broccoli every day is very easy and is a great way to get more iron in your diet. Broccoli has an endless list of benefits, one of which is the presence of iron in its composition. 100 grams of broccoli contains 2.7 mg of iron. It is an excellent source of fiber, which aids in the digestion process.
18. Peas
Like any other green vegetable, peas are rich in iron and more. This delicate vegetable can be easily included in any dish. Half a glass of peas contains 1.4 mg of iron, which is about 7% of the recommended daily allowance. It can be safely added to salads, soups and pasta.
19. Strawberries and wild strawberries
Strawberries will help enrich your diet with extra iron. Half a glass of strawberries provides about 9% of the iron of the total daily value. It is also high in vitamin C, which helps the body absorb iron more quickly. These delicious berries can be added to breakfasts, smoothies, or simply eaten raw.
20. Sunflower seeds
Sunflower seeds are rich in vitamin E and various minerals, especially iron. A glass of seeds contains half the daily requirement of iron.
21. Cabbage
Cabbage is a superfood that is low in calories, high in nutrients, not a gram of fat, 1.6 mg of iron, and 115 calories. Cabbage is great for anemia and fatigue, the main symptoms of iron deficiency. You can cook cabbage soup from it, add it to salads or sandwiches, or make delicious chips from its slices.
22. Tomatoes
In addition to being a great flavor, tomatoes are also a good source of iron. Just one cup of tomatoes can cover the body's iron needs by 30%. Tomatoes containing a lot of iron perfectly complement scrambled eggs, pizza, salad, they are used to make pasta sauce or add to curries. They also have vitamin C, antioxidants and lycopene.
23. Oatmeal
Half a cup of oatmeal contains 2 mg of iron. They also have a ton of other nutrients and can be a great breakfast option. From it you can make cookies, bars with honey and nuts, muesli.
24. Brown rice
Brown rice is a staple in Asian cuisine and has many health benefits. It is high in fiber, which helps the body detoxify, and iron, which helps fight anemia and fatigue. This rice is best cooked with vitamin C-rich vegetables such as tomatoes, potatoes, beans, and carrots.
25. Whole wheat pasta
Whole wheat pasta is another good source of iron in the diet. Pasta is a very filling dish that contains magnesium, calcium, potassium and iron. Pasta should be an essential part of any vegetarian diet. It perfectly saturates and energizes for several hours.
26. Asparagus
Asparagus has a ton of health benefits. It is the basis of a healthy diet and helps absorb iron from food, and is also recommended to combat the first signs of aging.
27. Beets
This red root vegetable is an excellent source of easily digestible iron, vitamins B and C, and potassium. This whole set of useful elements helps to cleanse the liver of toxins, makes the skin glow and gives the cheeks a healthy pink blush. 1 cup of beets contains 3.90 g of iron.
28. Turnip and radish
White turnip and radish is a vegetable that usually grows in temperate climates. This small and delicate vegetable is used by people everywhere in salads and sandwiches. 1 cup of radish contains 3.18 g of iron.
29. Parsley
This little Mediterranean herb will brighten up any dish. It has been used for cooking for over 2000 years. Parsley is rich in vitamins and antioxidants that strengthen the bones, nervous system and immune system. 1 cup of parsley contains 4 g of iron.
30. Prune juice
Prune juice is very tasty and a good source of iron. It also contains vitamin C, which allows the body to absorb iron more efficiently. To get the full benefit of this drink, drink it every day.
31. Apricots
This is another wonderful iron-rich fruit. This iron is required for hemoglobin, the pigment in red blood cells that carries oxygen to the body's cells. Iron deficiency leads to anemia, inflammation, pale skin, brittle and thinning hair, and heavy bleeding.
32. Raisins
This small dried fruit also has iron and vitamin C. Raisins can be added to milk, juice, yogurt, cereals, compote and salads to make the dish even tastier and healthier.
33. Dates
100 grams of dates contain about 0.90 mg of iron.
34. Bananas
Bananas are a rich natural source of iron. They stimulate the production of hemoglobin in the blood and help in the treatment of anemia.
35. Apples
They don't have that much iron, but they do have a ton of other nutrients, vitamins, minerals, and fiber. Therefore, almost all doctors and nutritionists recommend eating one apple every day.
36. Grapes
Grapes are also not very rich in iron and cover the daily need for this mineral by only 2%. Usually, fruits do not have much iron, but they are full of vitamins and minerals.
37. Blueberry
This tasty and healthy berry is not famous for its large amount of iron and covers the body's daily need for this mineral by 3%. However, it contains a lot of antioxidants, which are no less beneficial for health.
38. Tamarind juice
This amazing drink contains a lot of iron, riboflavin, thiamine and niacin. It tastes very sour, so add your favorite sweetener to it.
39. Olives
Olives are a good source of iron, which plays an important role in energy production. It is also needed in the production of carnitine, an essential amino acid that burns fat. Even the functioning of the immune system depends on the amount of iron in the body, which can be obtained from olives.
40. Watermelon
Watermelons contain the same amount of iron as red meat. It contains as much iron as red meat, as well as vitamins A and C, zinc, beta-carotene, lycopene, potassium and many other minerals. Watermelons help you lose weight and stay in shape.
It's important to know
A diet high in iron should include foods rich in vitamin C. This will help the body absorb iron quickly and efficiently. Tea and coffee contain compounds known as polyphenols that bind to iron atoms and make it harder for the body to absorb it. Calcium also interferes with iron absorption, so try not to mix iron-rich foods with calcium-rich foods at the same meal. Cooking acidic foods in an iron pan, such as tomato puree, can increase the amount of iron in the food by 10 times.
Hello everyone! Let's talk today about the iron in products, which we need so much to maintain our livelihoods.
Surely everyone knows from childhood that iron is the most important element, without which the existence of life is impossible.
It is an essential mineral that forms such a blood component as hemoglobin.
Hemoglobin is a special protein found in red blood cells. It is thanks to him that the blood has a red tint.
Its main function is to transport water and oxygen to organs throughout the body. Hemoglobin deficiency means there are not enough helpers in the blood that help distribute oxygen.
This is why iron deficient people feel constantly tired.
To function properly, the body must maintain healthy levels of iron at all times.
If you find yourself deficient in it and you can fix this problem by adjusting your diet.
From this article you will learn:
But don't expect instant results right after you've supplemented your diet with iron-rich foods.
The blood recovery process takes four to six weeks. Give your body at least one to two months to replenish its iron stores.
Symptoms of iron deficiency
- chronic fatigue
- retarded physical and mental development in children
- poor school performance in children
- inflammation of the tongue (glossitis)
- problems regulating body temperature
- low immunity
Who Needs Iron?
Everyone needs iron, but there are categories of people who are especially susceptible to a decrease in hemoglobin levels and have:
- pregnant women;
- women during menstruation;
- children of all ages;
- elderly people;
- people recovering from illness.
These people need to pay special attention to their diet and make sure they get enough iron to allow their bodies to restore their hemoglobin levels on their own.
Iron content in foods
Fruits rich in iron
Now let's take a look at the 10 fruits richest in iron:
- Dried apricots
For prevention, you can take vitamins with iron.
You can buy high-quality vitamin complexes with iron in chelate forms here
In the process of treatment with iron preparations, it is worth remembering that sometimes an increase in the amount of hemoglobin is observed not earlier than after a month of treatment.
Also, during treatment, it is important to take into account not only the normalization of hematological parameters (hemoglobin, erythrocytes, color index), but also the restoration of the concentration of iron in the blood serum, adequate to its reserves in the depot organs (liver, spleen).
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*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), their vitamin C content 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.
Hidden 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
| Major Dietary Sources of Zinc |
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 daily include in the diet the appropriate amount of meat and meat products, milk, cheese, bread and cereals, potatoes and vegetables. 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 acrodermatitis) 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