Iron is an important mineral for our body. It is very useful for the development of the body. Iron makes hemoglobin and it eases the function of red blood cells, which works by transporting oxygen from the lungs throughout the body. Iron makes myoglobin, whose function is to transport oxygen to the muscles of the body. It also works to make other hormones and tissues of the body.
Sources of iron and iron rich fruits and vegetables in India
Iron is found in both vegetarian and non-vegetarian foods in India. Often, doctors recommend iron intake for many body related problems.
Health benefits of iron
Iron is also very important for the development of the fetus and young children, and for the health of pregnant women. It not only makes our body better but also works to protect it from many diseases. This keeps our body immune from disease. The body remains energetic when a certain amount of iron is present in the body.
Iron is needed for the body to function well. It is very important to have enough iron. It also works to make amino acids, collagen, hormones and neurotransmitters. Absorption of iron occurs in the stomach and digestive system.
Our body gets iron in two ways (hem and non-hem). Non-heme iron is found in plants and other foods, while both hemp and non-heme iron are present in foods like meat, fish and poultry. Our body absorbs as much iron as it needs. Consuming more iron than this, the body reduces the absorption of iron.
Iron keeps sufficient amount of hemoglobin in the body, the body gets strength. Our body remains healthy. At the same time, deficiency of iron can cause diseases like exhaling of breath, tiredness of body after doing a little work, bad nails and heart attack.
Women with childbirth and menstruation may have iron deficiency
Most pregnant women are not able to consume enough iron, due to which they may be deficient in iron. Research also states that women should consume more iron during menstruation.
How much iron is needed by the body
The amount of iron needed for the body to function properly depends on the age, sex and food of the person. According to the National Institute of Nutrition, different amounts of iron are prescribed for vegetarian and non-vegetarian people. Physicians also advise people to consume different amounts of iron according to their needs.
- From birth to 6 months – 0.27 mg
- 7 to 12 months – 11 mg
- 1 to 3 years – 7 mg
- 4 to 8 years – 10 mg
- 9 to 13 years – 8 mg
- For youth and girls of 14 to 18 years – 11 mg and 15 mg
- For men and women aged 19 to 50 – 8 mg and 18 mg
- For people older than 51 years – 8 mg
- For pregnant women – 27 mg .
Iron supplements for men and women
Similarly, men or women, who do not work very hard or little hard work or hard work at all, have been prescribed iron supplements for them by the National Institute of Nutrition.
- For men working heavy, medium and light – 17 mg daily
- For heavy, medium and light working women – 21 mg
- Iron requirement in pregnant and lactating women:
- Pregnant women – 35 mg
- Lactating women- 21 mg for one year from childbirth.
Sources of iron
There is enough iron in breast milk
According to research, mother’s milk also contains a lot of iron. If the child is between 4 and 6 months of age, then such infants do not get enough iron from breast milk, so these mothers should consume iron.
Foods rich in iron / foods: It is found in many foods which are easily found in the market, including-
Iron in non-vegetarian foods
These non-vegetarian foods contain a lot of iron.
Beef, red meat, chickens, fish, crab, shrimp, snails, eggs, spleen (goat, sheep) etc.
Non-vegetarian foods have low iron content.
- Snail (100 gram) – 28 mg iron
- Beef, liver and other meat (100 gram) – 36 mg iron
- Meat (100 gram) – 2.7 mg iron
- Poultry – 1.1 mg iron
Iron in vegetarian foods
- If you want to know about the amount of iron in a vegetarian diet, then the following fruits contain sufficient amount of iron.
- Fruits like melon, apple, grapes, pomegranate, almonds, raisins, dry fruits, dates contain a lot of iron. There is no deficiency of iron in the body due to its intake.
- Similarly, green leafy vegetables, lentil lentils, turnips, beetroot, chickpea, rajma, sweet potato, mustard greens, fenugreek, flour, green beans, peas, spinach, broccoli contain a lot of iron which makes the body hemoglobin.
- As a vegetarian food, if you eat the following foods in the amount of 100 grams, then you get low amount of iron.
- Turmeric Powder – 46.0 mg Iron
- Cumin Seed – 20.5 mg Iron
- White sesame – 15.0 mg iron
- Amaranth Seed – 9.3 mg Iron
- Imal, Pulp – 9.1 mg Iron
- Mint Leaves – 8.5 mg Iron
- Pitwa, Green (Hibiscus cannabinus) 7.6 mg Iron
- Quinoa – 7.5 mg Iron
- All types of gram or gram lentil – 6.7 mg iron
- Millet – 6.4 mg iron
- Amaranth Leaves, Red and Green – 5.2 mg Iron
When there is a lot of iron deficiency in the body and it cannot be fulfilled by the use of natural methods, the doctors often advise the patient to take supplements. It provides adequate quantity in the body and keeps people healthy.
In the event of excessive iron deficiency in the body, you can take the following supplements. These include- Iron can be replenished from foods related to ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate.
How harmful are iron supplements to children
Supplements that contain iron are advised to be kept away from children. In fact, if children under 6 years of age take iron supplements by mistake then it can be painful for them. Therefore, doctors recommend keeping these supplements away from children. This warning is written in iron supplements. Now you have come to know the benefits of iron, how to eat iron.
Iron is also one of the many important minerals found in our body. Actually iron is the mineral with the help of which the hemoglobin in the blood transmits oxygen in our body. You can say that it is the most important component of hemoglobin in the blood of our body. It serves to carry oxygen throughout our body. Iron is a mineral substance whose presence in our body in sufficient quantity fills our body with energy. Let us know about the source of iron, its advantages and disadvantages.
Sources of Iron: The presence of iron has a direct effect on our health. That is, iron is an important component for our overall health. We have many sources to meet iron deficiency. There are many such fruits and vegetables, with the help of which we can meet the deficiency of iron. Such as green leafy vegetables, fenugreek and mustard greens, flour, green beans, spinach, broccoli, turnip, sweet potato, almonds, raisins, beets, kabuli chana, rajma, soyabean, dates, melon, apples, grapes, pomegranate, almonds, Dried fruits, lentils, egg, fish etc. Apart from this, the consumption of sprouted lentils is considered a very good option for increasing the amount of blood in our body.
Benefits of Iron: Iron is the work of transporting oxygen to the whole body. Therefore, due to iron, we are able to use oxygen. But many times a situation comes when many problems arise due to lack of iron in our body. It is known as anemia, to prevent this disease, iron makes hemoglobin in our blood, in addition, iron plays an important role in the use of oxygen in our muscles and helping to save it in the body. Along with this, iron is also very useful in the development of children and the overall development of the pregnant woman and the newborn born in the womb.
Obviously, excess of anything proves to be harmful. Similarly, excessive amount of iron also causes harm in our body. If the amount of iron in our body exceeds the requirement, the following losses will occur: –
- Lack of blood in the body poses a risk of liver damage.
- Problems such as osteoporosis can also arise.
- The risk of getting cancer due to anemia also increases.
- When there is a lack of blood in the body, darkness starts filtering in front of the eyes.
- In this you also feel extreme weakness and tiredness.
- Due to lack of blood, the color of the body starts turning yellow.
- It is quite possible that there may be a problem of swelling in your tongue.
- When there is a lack of blood in the body, your heart starts beating fast.
- Pain in hands and feet also shows lack of blood in the body.
- Difficulty in breathing is also one of the problems arising due to anemia.
- Loss of appetite also arises due to lack of blood.
- Due to anemia, you start getting sick very quickly.
- During this time you may feel more cold than necessary.
- Due to lack of blood in your body, you may also have a headache.
- Hair loss due to lack of blood is also likely to arise.
- The problem of loss of appetite is also seen during this period.