What is the role and effect of iron on the human body What are the foods containing iron

Iron is a major life-sustaining substance, the main substance in the production of hemoglobin and myohemoglobin, and a necessary substance to promote the metabolism of vitamin B. Iron and calcium are two of the most deficient nutrients in the Chinese diet, especially for women. Iron and calcium are the two most deficient nutrients in the diet of Chinese people, especially women. Only about 8% of the iron consumed by the body is actually absorbed into the bloodstream. Most of the iron in the body is used to make hemoglobin. Hemoglobin is recycled and reused when blood cells are replaced with new cells every 120 days. Iron bound to proteins is stored in the body, while tissue iron (found in myohemoglobin) is stored in the body in very small amounts.

Iron effects:

1, promote development;

2, increase resistance to disease;

3, regulate tissue respiration, preventing fatigue;

4, constitute the hemoglobin, preventing and treating anemia due to iron deficiency;

5, make the skin to restore a good blood color.

Recommended daily intake of iron:

Adult intake is 10-15mg. 30mg is needed for pregnant women.

Women lose about twice as much iron as men do in a month; copper, cobalt, manganese, and vitamin C are needed to absorb iron.

Iron supplementation cycle:

Recommended daily supplementation.

Iron overdose symptoms:

Vomiting, heart failure, sexual dysfunction.

Food sources

Liver, peaches, lean meats, shellfish, nuts, asparagus, spinach, oats, honey, beans.

People in need

Women, especially pregnant women, need iron supplements, but be aware that pregnant women who take too much iron can cause iron toxicity in the fetus; If you are taking anti-inflammatory drugs or must take aspirin every day, then you need to supplement iron. Regular black tea or coffee drinkers should be aware that drinking large amounts of black tea and coffee can block iron absorption.

Deficiency

Iron deficiency can lead to iron deficiency anemia.

What are the foods that replenish iron Content per kilogram (in milligrams)

Mangrove mushrooms 235.10

Mushrooms 97.40

Dried matsutake mushrooms 86

Faucus 85.20

Purple cabbage 46.8

Dried plum cabbage 39.3

Razor clams 33.6

Duck blood 30.5

Steak 30.06