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 ironis 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: