This mineral is essential for the body and participates in processes important for health.
Iron is a vital mineral that participates in essential functions in the body, mainly in the production of hemoglobin, the protein that carries oxygen in the blood. A diet rich in this nutrient is essential to prevent diseases such as anemia and ensure energy for daily activities.
It can be acquired through food in two ways: heme and non-heme. Heme iron is present only in meat, poultry and seafood. Non-heme, in turn, is found in plant foods, such as whole grains, nuts, seeds, legumes and leafy greens. Furthermore, it can also be found in animal meat, as animals consume vegetables that contain this type of iron.
Below, check out 7 health benefits of iron-rich foods!
1. Helps prevent anemia
Iron is essential for the production of hemoglobin, the protein responsible for transporting oxygen from the lungs throughout the body. Deficiency of this nutrient can lead to anemia iron deficiency, characterized by symptoms such as extreme tiredness, weakness, dizziness, headache, paleness and brittle nails.
According to the National Demographic and Health Survey (PNDS), 20.9% of children under 5 years old suffer from anemia caused by iron deficiency, that is, approximately 3 million Brazilian children. The prevalence of anemia among women in the country is also high: approximately 29.4%.
2. Increases energy
Iron is vital for energy production, as it allows oxygen to reach all cells and generate ATP, the oxygen molecule. body energy. Deficiencies can cause persistent fatigue, even after a night’s sleep, compromising work performance and physical activities.
3. Strengthens the immune system
Iron participates in the maturation of defense cells, lymphocytes and in the fight against pathogens. Low levels of this nutrient can weaken the immune system, making the body more susceptible to bacterial and viral infections.
According to the Recommended Dietary Intakes (DRI), the recommended amount of iron intake varies depending on the age group:
- Adults (19 to 50 years old): for men aged 19 years and older – 8 mg/day, for women – 18 mg/day aged 19 to 50 years, 8 mg/day for women aged 51 years and older .
- Pregnant women: 27 mg/day;
- Breastfeeding women: 10 mg/day for women aged 14 to 18 years and 9 mg/day for women aged 19 years and older;
4. Promotes cognitive development
During childhood and adolescence, iron plays an essential role in cognitive development, especially in the formation of connections between Neurons and memory function. Insufficient iron levels can impair concentration, reasoning ability and academic performance, affecting skills such as attention, concentration and problem solving.
5. Improves muscle function
Iron facilitates the transport of oxygen to muscle tissues through hemoglobin and myoglobin, proteins essential for physical performance. Hemoglobin, present in the blood, transports oxygen to the muscles, while myoglobin, present in the muscle fibers, stores and distributes this oxygen for immediate use during physical activities.
6. Supports thyroid health
Iron is essential for the production of thyroid hormonessuch as triiodothyronine (T3) and thyroxine (T4), which regulate the body’s metabolism. These hormones control important functions, including energy expenditure and body temperature.
Iron deficiency can affect the activity of the enzyme responsible for the synthesis of thyroid hormones, reducing their production and causing symptoms such as extreme fatigue, weight gain, constipation and mood changes.
7. Supports cardiovascular health
Iron is essential to ensure effective oxygenation of the heart and blood vesselsas it carries oxygen through hemoglobin in red blood cells. This adequate oxygenation allows the heart to work with less effort to pump blood, reducing pressure on the cardiovascular system.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
