26 Iron Fe
Iron is a nutrient contained in meat, fish and vegetables.
Iron is used for all living things (other than lactic acid bacteria) such as bacteria, plants, and animals.
It is believed to be necessary.
Iron deficiency is one of the most common nutritional problems in the world.
Even in what is now called the mildest latent iron deficiency
In fact, it is an important condition related to depression etc.
It has become known.
Heme iron and Non-heme iron
There are two types of nutrient iron.
They are called heme iron and non-heme iron.
What is contained in meat and fish is “heme iron",
What is contained in hijiki, spinach, prunes, etc. is called “non-heme iron".
Heme iron has an overwhelmingly better absorption rate.
Heme iron
Included in meat and fish
High absorption rate (10-20%)
Non-heme iron
Included in vegetables and grains
Low absorption rate (2-5%)
Absorption of heme and non-heme iron
Iron is absorbed in the small intestine.
Heme iron is originally wrapped in protein
Since it is in a shape that is easily absorbed, it is absorbed relatively smoothly.
On the other hand, the absorption rate of non-heme iron is very low,
When it is absorbed, it releases active oxygen and attacks the mucous membrane.
It’s also easily influenced by what you eat with it.
Eat foods that contain heme iron to combat anemia.
Factors that promote or inhibit iron absorption
When taking iron, if you take CPP (casein phosphopeptide) together,
It pumps up again in the lower part of the small intestine, increasing the absorption rate.
Eating sour or spicy foods can also help stimulate the stomach.
On the other hand, the tannins contained in black tea, coffee and green tea
Prevents absorption of non-heme iron It is said to prevent absorption.
However, there is an opinion that you do not have to worry about heme iron.
Promoter (helps iron absorption)
CPP
Vitamin C
protein
Inhibitor (interferes with iron absorption)
Tannins (coffee, tea, green tea, etc.)
Phytic acid (grain exodermis, brown rice, etc.)
Dietary fiber (okara, soybeans, grain exodermis, seaweed)
Mineral balance in the body-iron, zinc, copper-
The human body has a delicate proportion of mineral balance.
A person can be healthy only if this mineral is balanced.
For example, if you take a lot of iron alone,
It interferes with the absorption of zinc and copper.
Then, as other minerals decrease,
The amount of iron available is likely to increase,
In fact, its use is hindered.
Also, to the protein (transferrin) that carries iron
Copper is needed (ceruloplasmin) when iron gets on, and
Zinc is also involved in the synthesis of hemoglobin, so
Ideally, these minerals should be taken together.
Iron distribution
A man weighing 60 kg is about 3 g and a woman weighing 50 kg.
I have about 2.5g of iron in my body.
Two-thirds of them are on trucks (hemoglobin) that carry oxygen.
10% is stored in muscle (myoglobin) and the rest is stored in the liver, spleen, bone marrow and intestines.
Iron is very important to the human body, so
It is stored so that it can be taken out immediately,
It is a system that can be reused.
Iron in and out is very closed, and of the food we eat
At the same time about 1 mg is absorbed
About 1 mg of iron is excreted from urine and stool.
The work of iron
We breathe and breathe oxygen to produce a lot of energy and live every day.
Iron becomes part of the truck (hemoglobin) that carries that oxygen
It carries oxygen throughout the body.
Also in the muscle (myoglobin) from the blood
I also receive oxygen.
Besides, iron is a part of the enzyme (cytochrome)
It is related to energy production and drug metabolism.
Why is the blood red?
Iron (hemoglobin) attached to protein carries oxygen throughout the body.
The color of the blood is red because the iron of this hemoglobin
It is the color of iron rust caused by combining with oxygen.
Symptoms of iron deficiency
Iron deficiency has few specific symptoms,
It is closely related to various indefinite complaints.
The following symptoms occur when iron is insufficient.
Palpitations, dizziness, stiff shoulders, headache
Skin, nails, hair and mucous membrane problems
Bruises, gum bleeding, hair loss, etc.
I like to eat ice
In addition, since it is an important nutrient for mental development, the following symptoms also occur.
Loss of attention, feeling frustrated
Anorexia
Depression
Baby and heme iron
Newborn baby from mom
Born with a sufficient amount of iron.
However, with the subsequent rapid growth
Between 6 and 24 months of birth
The iron I got from my mother will run out.
Your baby will keep getting bigger and bigger.
Let’s replenish heme iron firmly.
For babies born early in an immature state
I don’t have enough iron in my body yet
Iron is added to milk for premature infants.
Women and iron deficiency
Women who have their first menstrual period have urine, sweat, iron from their stools, and
Menstruation will result in the loss of more iron.
By the time women reach their menarche, they are still in a period of growth both physically and mentally.
You need 30 mg / month of iron for every 1 kg of body weight gain.
If you go on an unreasonable diet or sweat a lot in sports,
The iron supply will not be in time and the risk of anemia will increase.
Women should actively take heme iron.
Women’s life stage and iron
First tide
Iron loss from menstrual blood 30 mg / month of iron is lost by menstruation
Iron demand due to rapid growth and weight gain
Requires 30 mg / month of iron per kg of weight gain
puberty
0.5 mg of iron is lost per liter of excessive exercise sweat
Even if you have an unreasonable diet and a well-balanced diet
Only about 10 mg (absorbed about 1 mg) of iron can be ingested.
People on a diet will consume even less.
Adulthood
Pregnancy / Childbirth At the time of fetal growth and childbirth
Considering maternal recovery and breastfeeding, a minimum of 4 mg of iron is required.
Childcare period
Iron is lost due to uterine fibroids and malignant tumor diseases
Collagen and skin-beautifying mineral / iron
The body of the skin is 90% collagen.
Protein and Vitamin C to make collagen,
And I need iron.
To make the skin brighter and brighter every day
We recommend that you get enough iron, protein, and vitamin C.
Depression-Mental upset and iron-
An increasing number of people are complaining of mental disorders such as petit depression.
Depression can also occur due to iron deficiency.
The figure below shows the flow of neurotransmitters in the brain that make up the human mind.
For example, take a look at the rightmost column of serotonin.
Iron is needed when tryptophan becomes 5-HTP.
Therefore, if there is a shortage of iron, tryptophan may not become 5-HTP.
And there is a possibility that it will not go to serotonin.
Some people who complain of mental illness may be short of iron.
Foods high in iron
Komatsuna
Turnip leaves
spinach
Shiso
Is it iron deficiency?
Is your iron condition okay?
Please check the following items.
Lightheadedness, dizziness, tinnitus
There is swelling
Get tired easily
Easy to squeeze
Look sick
Stiff shoulders, back pain, back pain
Easy to catch a cold
Prone to constipation and diarrhea
Bleeding gums, bruising on the body
I feel nauseous
Headaches and heavy headaches
My chest hurts
Loss of attention, easy to get frustrated
Palpitations and shortness of breath when moving
Throat discomfort White back of eyelids
Hair is easy to come off when washing hair
The skin becomes pale or yellowish
Bad wake up Sneezing, runny nose, stuffy nose
Anorexia
Angular cheilitis, cheilitis, numbness and redness of the tongue
Nervousness