{"id":2006,"date":"2020-11-02T10:06:34","date_gmt":"2020-11-02T10:06:34","guid":{"rendered":"http:\/\/www.sideral.it\/?p=2006"},"modified":"2020-12-15T09:13:23","modified_gmt":"2020-12-15T09:13:23","slug":"which-foods-are-rich-in-iron-lets-find-out-with-the-iron-rich-food-table","status":"publish","type":"post","link":"https:\/\/www.sideral.it\/en\/which-foods-are-rich-in-iron-lets-find-out-with-the-iron-rich-food-table\/","title":{"rendered":"Which foods are rich in iron? Let’s find out with the iron-rich food table"},"content":{"rendered":"\n

What is the purpose of iron? <\/strong>Let’s find out more about its importance for the well-being of our body and what foods contain it, using the iron-rich food table<\/strong>.\u00a0<\/p>\n\n\n\n

What is iron and what is its function?<\/strong><\/h2>\n\n\n\n

Before proceeding with the iron-rich foods table<\/strong>, it is important to remember what functions this precious nutrient performs and what is the daily amount of iron our body needs.<\/strong><\/p>\n\n\n\n

Iron is an essential nutrient<\/strong> for the production of haemoglobin<\/strong>, a red blood cell protein that binds oxygen and promotes its transport in the blood, myoglobin<\/strong>, which plays a similar role to haemoglobin, but within muscles and cytochromes<\/strong>, enzymes that contribute to our body’s normal energy metabolism<\/strong>. Iron is also a fundamental element during pregnancy, breastfeeding and childhood, as it supports the growth of the body <\/strong>and the normal development of the cognitive function<\/strong>. Iron is important at all ages<\/strong> for supporting the normal function of the immune system<\/strong>.<\/p>\n\n\n\n

Under normal conditions of health, our body needs approximately 10-14 milligrams (mg) of iron per day<\/strong>. Some specific physiological conditions, such as pregnancy<\/strong>, may require an increased body iron requirement<\/strong> and, in these cases, the daily intake of this mineral may increase to over 20 mg<\/strong>. The growth phases of children and adolescents<\/a><\/strong>, the menstrual cycle<\/strong> and breastfeeding <\/strong>may also require <\/strong>increased iron requirements.<\/p>\n\n\n\n

Iron deficiencies: the importance of diet<\/strong><\/h2>\n\n\n\n

Food is one of the main sources of iron for our body<\/strong>. Through the intake of iron-rich foods<\/strong>, our body is able to rebalance the amounts of this precious nutrient that are lost through sweating, stools or, in the case of women<\/a><\/strong>, also through menstruation and breastfeeding.<\/p>\n\n\n\n

The iron consumed through diet<\/strong> is absorbed in the bowel (duodenum) and is transported throughout the body by transferrin. Iron that is not used immediately is stored mainly in the liver, but also in the spleen, bone marrow and skeletal tissue, bound to ferritin, a storage protein. When an iron deficiency<\/a> <\/strong>occurs, the body uses its storage to maintain normal levels of iron in the blood<\/strong>. When the levels of circulating iron in the blood decrease, low serum iron<\/a><\/strong> occurs. When iron deficiency starts to become significant or prolonged, typical symptoms of sideropenic anaemia <\/strong>(iron deficiency anaemia) could occur, such as, for example:\u00a0<\/p>\n\n\n\n