Iron is one of the main minerals that our bodies need to form all sorts of proteins that do different functions in all body systems. iron is mainly needed to make the important protein hemoglobin which is formed mainly of a protein part the globulin and the iron part which is the haem. this protein is one of the most important proteins in our bodies as it is responsible for carrying oxygen inside the red blood cells from the lungs and giving it away to all body cells for oxygenation so it has a predetermined affinity to oxygen where it is just enough to hold on to it but also can give it away easily. Another very important protein that has the same action as hemoglobin is myoglobin the only difference is that it is specifically responsible for supplying muscle cells with oxygen as they consume a higher load of oxygen, they require their own type of protein for this role.
Iron is present in the body in two forms the protein-bound form like hemoglobin, myoglobin, or in enzyme formation, and the nonheme form like transferrin, flavin iron enzymes, and ferritin. Almost two-thirds of the body’s iron is found bound in hemoglobin in circulating RBCS, 25 % available in iron stores, and 15% bound to myoglobin and many enzymes needed for oxidative metabolism inside the cells.
Daily iron requirements
- daily requirements of iron are 8.7 mg for men and postmenopausal women
- 18 mg for women in the reproductive period as menses cause severe iron loss.
- 27 mg for pregnant women as the fetus requires more iron and folate for growth and development.
- it is not safe to consume iron in levels of 40 -45 mg or morein a day as it can lead to iron overload and iron toxicity.
› Top Iron-Rich Foods List ‹
1) Liver
100 grams of beef liver contains 165 calories, 4.4 gm fats, 3.8 gm carbs,26 gm proteins
Beef liver is a superfood filled with nutritious elements from iron, vitamins B12, B2, A, magnesium, copper, and cobalamin it contains almost 90% of the RDI of iron.
It is a great source of protein to help build up muscles with a lower caloric intake and is one of the main sources of heme iron which is easily absorbed in the body with all of the packed vitamins it makes it essential to add into the diet but it should be brought from a safe source and not eaten excessively in pregnancy as it Carries the risk of getting toxoplasmosis that can lead to miscarriage or severe congenital anomalies in the fetus. it is also best avoided in people who suffer from gout as it is a major source of purines and uric acid which leads to flare-ups and joint inflammation.
It can be grilled, it can be cooked with onions to give it sweetness, it can be fried, or it can be chopped and added with different types of meat into meatloaves if you don’t really like the taste of it.
