How much iron is present in the daily diet?

Iron is one of the most important elements in the human body. A mixed diet includes 10-30 mg of iron per day. Only 0.5-1 mg of iron is absorbed per day. Iron deficiency is more common in women than in men.
Iron is an integral part of the protein hemoglobin in erythrocytes, which transports oxygen to all cells in the body (especially muscle cells). Iron ion is an active factor in many enzymes. Thus, it participates in the breakdown of nutrients and the construction of new cells in the body. Iron is taken into the body through food because the body cannot produce it. Although iron is present in many foods, a small portion of iron is only resorbed. This is because iron is in a form that the body is not able to fully absorb. A mixed diet includes 10-30 mg of iron per day. Only 0.5-1 mg per day is absorbed. The absorption of iron from food of animal origin is much faster and more efficient (15-35%) than the absorption of iron from plant food (2-20%). The main cause of iron deficiency is inadequate iron intake and poor bioavailability. Iron deficiency is more common in women than in men. These conditions are especially noticeable in women with intense menstrual bleeding, people with increased physical activity, vegetarians, women planning a pregnancy, pregnant and breastfeeding women, and menopausal women.
For women from 18 to 50 years of age, the recommended daily dose of iron intake is 10-14 mg (27-30 mg during pregnancy). The most common symptoms of iron deficiency are hair loss, anxiety, lack of concentration, fatigue and drowsiness. The face and mucous membranes become pale, the nails become brittle and fragile, the hair grows less. Hypersensitivity to infections occurs. Babies and young children with anemia lose their appetite, do not hold their attention for long, and later walk and talk.
The World Health Organization estimates that anemia affects about 24.8% of the world’s population. Iron deficiency anemia is preceded by iron deficiency. It is diagnosed with decreased values ​​of hemoglobin and hematocrit. There are a large number of preparations on the market used in the prophylaxis and / or therapy of blood iron deficiency. Common side effects of iron preparations are abdominal pain, bloating, diarrhea and the like. About 20% of patients discontinue therapy due to these ailments. Because iron is absorbed more slowly and incompletely, the gynecologist usually prescribes additional intake through iron-containing preparations. It often happens that additional intake in pregnant women causes nausea and digestive problems (at higher doses). That is why it is important to choose the right preparation. The chelated form of iron ensures that the iron ion does not react with other nutrients and does not build sparingly soluble complexes. This ensures the absorption of iron and other nutrients. It is well tolerated and absorbed without digestive problems and nausea. After some time and with a change in diet (diet with plenty of fresh fruits and vegetables, beets, blackberries, raspberries, currants, carrots, apples, citrus fruits, nettles, broccoli, spinach, organic cocoa is advised and coffee, black and green tea should be avoided ) and supplementation with a dietary iron preparation, the blood picture will certainly improve. A healthy mom means a healthy, vital and advanced baby. Enough iron ensures the production of energy in the body and enables an active life for every woman.

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