Iron deficiency is, however, a major public health problem throughout the world, and women are most at risk. Deficiency this vital nutrient brings down immunity levels and also reduces the physical and mental capacities of people. Iron is needed by the body to perform a variety of functions. It's most important role is to carry oxygen to all the cells in the body. Iron's ability to take in oxygen makes it a critical part of hemoglobin, the pigment responsible for taking oxygen to all the parts of the body. Iron containing enzymes also helps in converting beta-carotene into the active form of vitamin Avitamin A needed to maintain healthy eyes. A recent study by researchers at the University of Arizonathe University of Arizona and University of ArkansasUniversity of Arkansas show that post menopausal women who consumed 18 milligrams of iron per day had the greatest bone mineral density levels, proving iron is also an integral part of bone health. The important role played by this mineral cannot be underestimated and every effort must be taken to ensure that the required levels are maintained.
Plant-based iron has always been considered to be an inferior source of iron, which means vegans must pay a bit more attention to their diets to ensure proper intake. While heme iron (iron from animal sources) gets absorbed into the body at the rate of 25%-35% of the intake, non-heme is absorbed only at the rate of 2%-10%. The main reason for the low absorptionabsorption rate is the presence of substances that bind with it and carry it outside the body. Fiber in fruits and vegetables, phytates in grains and oxalic acid in spinach are the main culprits thought to be the reason for low iron intakeiron intake by the body, although studies disagree as to just how large a role these binding agents play.
Symptoms of iron deficiency can occur even before the condition has progressed to iron deficiency anaemia.
Symptoms of iron deficiency are not unique to iron deficiency (i.e. not pathognomonic). Iron is needed for many enzymes to function normally, so a wide range of symptoms may eventually emerge, either as the secondary result of the anemia, or as other primary results of iron deficiency. Symptoms of iron deficiency include:
Food rich in Iron content:
Plant-based iron has always been considered to be an inferior source of iron, which means vegans must pay a bit more attention to their diets to ensure proper intake. While heme iron (iron from animal sources) gets absorbed into the body at the rate of 25%-35% of the intake, non-heme is absorbed only at the rate of 2%-10%. The main reason for the low absorptionabsorption rate is the presence of substances that bind with it and carry it outside the body. Fiber in fruits and vegetables, phytates in grains and oxalic acid in spinach are the main culprits thought to be the reason for low iron intakeiron intake by the body, although studies disagree as to just how large a role these binding agents play.
Symptoms of iron deficiency can occur even before the condition has progressed to iron deficiency anaemia.
Symptoms of iron deficiency are not unique to iron deficiency (i.e. not pathognomonic). Iron is needed for many enzymes to function normally, so a wide range of symptoms may eventually emerge, either as the secondary result of the anemia, or as other primary results of iron deficiency. Symptoms of iron deficiency include:
- fatigue
- pallor
- hair loss
- irritability
- weakness
- pica
- brittle or grooved nails
- Plummer-Vinson syndrome: painful atrophy of the mucous membrane covering the tongue, the pharynx and the oesophagus
- Impaired immune function
- Pagophagia
- Restless Legs Syndrome
Food rich in Iron content:
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