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Iron
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Iron has a variety of functions in our body; for example, it is a component of important enzymes. The most important function is the transport of oxygen in the blood. If not enough iron is absorbed through the diet, the body is poorly supplied with oxygen. One feels tired, is unfocused and irritable.
Two-thirds of the iron content is stored as hemo- and myoglobin, the rest in the intestinal mucosa, liver, spleen, bone marrow. About 2.5 to 4 grams of iron are contained in the human body.
Iron is also better absorbed by the body in combination with vitamin C.
In contrast, coffee or tea inhibit absorption, i.e. tannins hinder, polyphenols, also phosphates, oxalic acid and phytic acid as well as some drugs such as gastric acid binders.
Iron loss can also occur due to menstrual bleeding and unnoticed internal bleeding.
Iron from animal sources is better absorbed than from plant foods. Therefore, vegetarians and vegans should pay specific attention to iron intake in their diet.
Important for:
- the production of energy - the transport of oxygen in the blood and muscles.
- the availability of some B vitamins, together with phosphorus
- the formation of hemoglobin (red blood pigment)
- the cellular immune defense
- the ability to concentrate
Deficiency symptoms:
- Fatigue
- Sleep disturbances
- Headache
- anemia
- pale, dry skin, cracks in the corners of the mouth
- brittle hair, hair loss
Contained in: animal and plant foods
| FOOD | IRON-CONTENT in mg/100g |
| Amaranth | 9 mg |
| Barley | 2,8 mg |
| Carrots | 0,3 mg |
| Chanterelles / Dried chanterelles | 6,5 mg / 17,2 mg |
| Chard | 1,8 mg |
| Green spelt | 4,4 mg |
| Kale | 0,5 mg |
| Lamb's lettuce | 2 mg |
| Lentils | 8 mg |
| Meat | 1,9 - 3 mg |
| Millet | 7 mg |
| Mussels | 4,2 mg |
| Oatmeal | 5,5 mg |
| Offal | 7,9 - 17 mg |
| Oysters | 3,1 mg |
| Poultry | 1,8 - 2,5 mg |
| Pumpkin seeds | 12,5 mg |
| Purslane | 3,6 mg |
| Quinoa | 8 mg |
| Rye | 2,8 mg |
| Black salsify | 3,3 mg |
| Deep sea shrimp | 5 mg |
| Spinach | 3,4 mg |
| Soybeans | 6,6 mg |
| Whole wheat bread | 2 mg |
Recommended daily dose: Iron mg/day
| Infants | 0,5 - 8 mg |
| Children | 8 - 10 mg |
| Girls 10-19 years old | 15 mg |
| Boys 10 bis 19 years old | 12 mg |
| Women | 15 mg |
| Pregnant women | 30 mg |
| In the nursing period | 20 mg |
| Men | 10 mg |
| Seniors | 10 mg |
IRON is contained in the following mySUPERFOOD products:
| Canihua | 14 mg / 100 g |
| Physalis | 30 mg / 100 g |
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