Iron plays an important role in the formation of hemoglobin, and therefore in oxygenation and the elimination of carbon dioxide. 80 to 90% of absorbed iron is used for hemoglobin synthesis, which is transported in red blood cells. Iron also plays a role in transporting hydrogen released during food combustion. Iron is essential for metabolism because it provides resistance to various infections and maintains intellectual and physical performance.
If you lack iron, you will experience fatigue. This situation can persist for a long time before progressing to a higher stage, that of anemia. In cases of anemia, the skin becomes dry and pale, hair and nails become fragile and brittle, the tongue may become red with damage to taste buds. Iron deficiencies also cause physical and intellectual fatigue and a decrease in immune defenses. If you have too much iron, you increase the risk of tissue oxidation. This accelerates damage caused by free radicals to the body's cells.
Recommended Nutritional Intakes (per day)
The Recommended Daily Allowances (RDA) are 10 mg per day for men and 16 to 20 mg per day for women.
Natural Sources of Iron
Iron is found in black pudding, red meat, liver, red wine, but also in vegetables, where it is less expected, in wholemeal bread, nutritional yeast, watercress, parsley, legumes, tofu, wheat germ, beets, carrots, apples, and pears. Plant-based iron is less easily absorbed than animal protein iron. To improve absorption, combine lentils, spinach, chocolate, dried fruits with vitamin C in the form of lemon, orange, parsley, for example.
Iron Sources per 100 g: Cooked black pudding: 14 mg, Cooked poultry liver: 9 mg, Egg yolk: 7 mg, Cooked dried beans: 6.3 mg, Spinach: 3.1 mg, Lamb's lettuce: 2 mg.
Increased Iron Requirements
Period of growth in children, pregnancy, menstrual cycle. According to the SUVIMAX study, 93% of women have too low iron intake, and 22.7% of women have a real iron deficiency. If your diet is not rich enough in iron, supplement it. Be aware that iron is used by microbes, viruses to proliferate. In case of infection, suspend your supplementation and consult your doctor. It is important to separate the intake of iron from other micronutrients. Iron oxidizes Vitamin C when they are present in the same tablet: avoid certain formulations that combine iron and vitamin C.