Iron is an essential component of hemoglobin, myoglobin, and a cofactor of a few enzymes, it treats iron-deficiency anemia, and stimulates the bone marrow synthesis.
Iron also eases menstrual symptoms and increases the strength of the immune system.
An increase of iron intake is recommended in women during their reproductive period, pregnant people, people that breastfeed, people older than 55 years of age, alcohol users, athletes, people that do physical labor, people that lose blood from varying reasons (ex. Menstrual cycle, internal bleeding), vegetarians, and so on.
Symptoms of iron deficiency include tiredness, irritability, pale spots on skin, reduced learning ability along with reduced mental capacities.
Symptoms of iron poisoning by taking too much, include bloody diarrhea, dizziness, stomach pain, vomiting with traces of blood, weakness, collapsing, weak and increased heartbeat.
Very high iron intake may lead to an increased risk of cancer and cardiac disease.
Natural sources of iron are egg yolk, fish, meat, lentils, whole grains, shells, and beans. Coco is also rich in iron, as is the green leafy vegetables. As good iron sources, millet and sesame are worth mentioning.
Only 25 grams of iron are enough for satiating the daily need. Sesame seeds are the healing gift of nature both because of its iron content and the richness with calcium.
Only 100 grams of sesame seeds contain up to seven times calcium as compared to 100ml of milk. The beneficial effect of sesame seeds is also seen in its ability to detoxify and regulate metabolism. Because of its high levels of iron, millet is considered to be a natural ingredient that helps regulate the blood parameters. Only 100 grams of millet contains 9mg of iron. Apart from positively affecting the iron levels, millet is also used in patients with cardiovascular problems, gastrointestinal issues, and kidney issues, more specifically in patients that have water retention, specifically in pregnant people.
Written by:
Aleksandra Prendzova
Nutritionist and food technologist
PZU Srce
