IRON

What is iron?

Iron is a very important mineral in the formation of hemoglobin, which is part of the red blood cells. These cells are crucial in transporting oxygen through our bodies.

There are two kinds of iron in food. There is the iron in animal products, which is easier for the body to absorb and use. Then, there is the iron found in plant product, which is more difficult for the body to break down and use and therefore is needed more of to maintain the right amount of iron in your body, needed to function.

It's easy to get a deficit of iron. Mostly woman who are fertile, women who are pregnant, and woman who breastfeed have a high chance. Even so, young kids and vegetarians have a bigger risk at getting a shortage of this mineral in their system. The symptoms to notice are fatigue, a pale skin, quickly experiencing a shortage of breath and restless legs or the urge to keep them moving.

Also good to keep in mind, certain chemicals in grains, legumes, coffee and tea can reduce the uptake of iron into he bloodstream. So, if you're a vegetarian, who drinks quite some coffee, there is a risk of developing anaemia (shortage of iron in the bloodstream).

It is possible to get too much iron into your system. This can cause damages to your liver. So, make sure you get just about enough iron and definitely don't overdo the maximum recommended amount of iron.

The recommended amount of iron to consume is 9 milligrams per adult per day. The maximum amount in this recommendation is 45 milligrams. In this, woman will need a bit bit more iron than men. (15 milligrams)

 

Where do I get iron from?

Iron can be found in all kinds of food:

- (black) Pepper [21,6 milligrams per 100 grams]

- (cow) Liver [21 milligrams per 100 grams]

- Cacao [12,5 milligrams per 100 grams]

- Sesame seeds [9,1 milligrams per 100 grams]

- Millet [9 milligrams per 100 grams]

- Pumpkin seeds [8 milligrams per 100 grams]

- Chia seeds [7,7 milligrams per 100 grams]

- Brazil nuts [4 milligrams per 100 grams]

- Pistachio [4,3 milligrams per 100 grams]

- Quinoa [7 milligrams per 100 grams

- Teff [5,8 milligrams per 100 grams] 

 

Iron is necessary for some crucial activities that take place in your body.

Your blood, your liver, your oxygen transport, they need you to eat enough minerals every day.

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