Sources of iron. Where is iron found

It’s a paradox, but many women cannot lose weight precisely because of iron deficiency, since this trace element actively affects the normal functioning of the thyroid gland, which is responsible for metabolism. As a result, the more you try to lose weight, the more you get better.

Iron is one of the trace elements that perform many important functions in our body. Both deficiency and excess negatively affect human health, but micronutrient deficiency is more common.

Why does the body need iron

The main role of iron in the body is determined by the fact that it is responsible for the level of hemoglobin in the blood, and is also part of hundreds of enzymes, thereby performing many important functions. The main one is the transportation of oxygen to all cells, tissues and organs.

The role of iron in the body:

delivery of oxygen to all cells and organs;
responsible for the process of hematopoiesis;
responsible for the production of DNA;
participation in the life of every cell of the body;
provides energy metabolism;
supports the body's immune system;
participates in redox reactions;
provides growth of the body, the formation of nerve fibers.

And this is not all that iron is responsible for. It is especially important to take it during pregnancy, since during this period a woman experiences an acute deficiency of the element, which can ultimately lead to serious consequences.

The body's daily need for iron

A healthy person has 3-4 milligrams of iron in the body, the main supply of the trace element is in the blood (2/3), the rest is found in the liver, spleen and bones. But every day, the level of iron in the body naturally decreases (exfoliation of the skin, sweating, blood loss during the menstrual cycle). As a result, in order to function properly, our body needs a daily replenishment of its iron stores with the help of products in the amount of 10 to 30 mg.

daily requirement:

a woman needs 18-20 mg per day;
adult male - 8 mg;
children under 13 years old - 7-10 mg;
adolescents - 10 mg for boys and 15 mg for girls;
pregnant women - at least 30 mg per day.

If there is no timely replenishment of the daily need for iron, the body begins to suffer. For example, if your hair and skin quality has deteriorated, you should not immediately attribute it to age and buy an expensive cream in double quantities. It is possible that your body simply depleted iron stores that need to be replenished.

Foods rich in iron

Iron can be of several types - heme and non-heme. The first is found in food of animal origin, the second - in plant products. The body absorbs iron of animal origin better - from 15 to 35%, for comparison - the plant form is absorbed in an amount of only 2 to 20%.

If you are a vegetarian or simply prefer to eat less meat, make sure that your diet contains enough foods with vitamin C, which significantly increase the absorption of iron.

List of foods high in iron:

meat and offal- beef, lamb, lean pork, turkey and chicken meat, any liver, and the darker the meat, the more iron it contains;

Fish and seafood- clams, oysters, mussels, sardines, shrimp, tuna, red and black caviar;

eggs- chicken, quail, ostrich - another product rich not only in iron, but also in magnesium, vitamins and unsaturated fatty acids;

cereals and bread- buckwheat, oatmeal, barley groats, rye, wheat bran;

vegetables, herbs and legumes- spinach, cauliflower, broccoli, beets, corn, asparagus, beans, beans, lentils, peas;

fruits and berries- pomegranate, plum, persimmon, apples, dogwood;

dried fruits- prunes, dried apricots, raisins, figs;

nuts and seeds- pistachios, cashews, almonds, peanuts, walnuts - all types of nuts, as well as seeds, contain a lot of iron.

When buying fruits and dried fruits, be careful - the more beautiful and cleaner the fruits look, the more likely they are to be treated with harmful substances to increase their shelf life.

Table of products containing iron

The table shows products of plant and animal origin that contain iron (data are given in mg per 100 g). As you can see, most of the trace element is found in pork and chicken liver, as well as in shellfish. Vegetable products, such as soybeans, lentils, wheat bran, are not much inferior in numbers. But remember that the absorption of the latter by the body is 2 times lower.

Animal products

The product's name
pork liver	20,2
chicken liver	17,5
beef liver	6,9
beef heart	4,8
pork heart	4,1
beef meat	3,6
lamb meat	3,1
pork meat	1,8
chicken's meat	1,6
turkey meat	1,4
oysters	9,2
mussels	6,7
sardines	2,9
black caviar	2,4
chicken yolk	6,7
quail yolk	3,2
beef tongue	4,1
pork tongue	3,2
tuna (canned)	1,4
sardines (canned)	2,9

Herbal Products

The product's name	Iron content in mg per 100 g
wheat bran	11,1
buckwheat	6,7
oatmeal	3,9
Rye bread	3,9
soy	9,7
lentils	11,8
spinach	2,7
corn	2,7
peas	1,5
beet	1,7
peanut	4,6
pistachios	3,9
almond	3,7
Walnut	2,9
dogwood	4,1
persimmon	2,5
dried apricots	3,2
dried prunes	3
Garnet	1
apples	0,1

The iron food table file can be downloaded for free from this link.

There is an opinion that apples and pomegranates are the ideal product for iron content. This is far from the case - the table shows that per 100 g of the product - iron in them is 0.1 and 1.0 mg, respectively.

What affects the absorption of iron

It seems that to make up for iron deficiency, it is enough to include foods containing this trace element in your diet. However, when combined with some types of foods containing calcium, tannin and polyphenols, they can interfere with the active absorption of iron.

Accordingly, dairy products rich in calcium not only do not contain iron, but can also prevent its active absorption. If you are a big fan of coffee and strong tea, it is recommended to refrain from these drinks immediately after eating, as caffeine also prevents the body from absorbing iron. The same applies to Coca-Cola - do not get carried away with this product, it is better to replace it with rosehip broth, dried fruit compote and other healthy drinks.

Vitamin C increases the absorption of vegetable iron by 2 times.

How to determine the lack of iron in the body

First of all, the lack of iron in the body is expressed in general weakness, increased fatigue, and decreased performance. The skin becomes pale, dry, rough, the hair literally “climbs”, the nails constantly split and break, and cracks appear in the corners of the mouth and on the heels.

Not only your appearance can suffer from anemia, but also your internal organs. For example, upon careful examination of the gastrointestinal tract, it often turns out that the tissues are poorly supplied with blood and look pale, and this in turn affects the performance of vital organs.

Symptoms of iron deficiency in the body:

general weakness, increased fatigue;
constant dizziness;
shortness of breath and rapid heartbeat with little exertion;
numbness of the limbs;
sleep disturbance, insomnia;
frequent colds, infectious diseases;
problems with the gastrointestinal tract;
decreased appetite, difficulty swallowing food;
change in taste and smell in a specific direction (desire to eat chalk, raw cereals, addiction to the smell of acetone, paints, etc.);
problems with nails (they become brittle, exfoliate, spoon-shaped impressions appear);
problems with hair (they begin to fall out, become dry, brittle, early gray hair appears);
deterioration of the skin condition (becomes dry, pale and earthy, with multiple microcracks, seizures appear in the corners of the mouth.

Of course, for an accurate diagnosis, the first step is to take a general blood test in a medical laboratory.

The first sign of iron deficiency is a low hemoglobin level.:

below 130 g/l in men;
below 120 g/l in women.

Causes of high iron loss

The loss of iron in our body can occur for various reasons, and the main ones are starvation, strict diets, vegetarianism, blood loss associated with heavy periods. As a result, there is a possibility of developing anemia or anemia, as it is commonly called in medicine.

Anemia is a decrease in the level of hemoglobin in the blood, which is often combined with a decrease in the number of red blood cells. It comes in light, medium and heavy.

According to statistics, from 800 million to 1 billion people on the planet suffer from such a disease. First of all, young middle-aged women, as well as adolescents, are prone to anemia. It is impossible to self-diagnose this disease, for this there are special laboratory tests. However, preliminary symptoms may signal that the hemoglobin level is outside the acceptable range.

If the hemoglobin level has not dropped below 100 g/l, the situation is not critical, but you should definitely pay special attention to replenishing your body's iron supply with iron-containing products. At a level of 90 g / l and below, moderate and severe anemia occurs, in which case the doctor prescribes treatment.

If you have been diagnosed with anemia, then in addition to a proper diet rich in iron, it is possible that you will need to take iron supplements. And, of course, do not forget about foods containing iron, as the main source of nutrients.

And forever forget about strict diets. Beauty, although it requires sacrifice, but if one's own health is sacrificed, it's time to think about the consequences.

Among other trace elements, iron deserves the most attention, and this is not surprising, because in the human body, iron is present in all tissues and organs. Its main reserves are concentrated in erythrocytes - such iron is an integral part of the hemoglobin protein, the most important function of which is to provide tissues and organs with oxygen.

With gland many enzymes are formed, it also regulates the normal functioning of the immune system and is a participant in the process of blood formation. Most of the biochemical processes in cells take place with the participation of iron; it is one of the oxidative enzymes.

Sources of iron

Many foods contain iron. Of plant products, green and leafy vegetables are rich in iron: onions, turnips, sorrel, lettuce, and green peas, beans, lentils, and horseradish, as well as buckwheat, cocoa, wheat and rye grains, dried mushrooms.

A little less iron is found in strawberries, quince, apples, apricots, pears and peaches, blackberries, cherries, currants, plums and any dried fruits.

The main suppliers of iron among animal products are veal and beef liver, eggs, white fish, shellfish.

Deficiency and excess of iron

Iron deficiency can occur with any loss of blood: nose, ulcer and kidney bleeding, with any surgery or injury. Women experience additional iron loss during pregnancy and breastfeeding.

Iron deficiency can occur when there is a violation in cellular respiration, which develops due to low physical activity. Improper nutrition and rash diets, regular consumption of refined foods and foods rich in phosphates: white bread, sugar, pastries, useless sweets and canned foods can also provoke iron deficiency in the body.

Due to iron deficiency, anemia develops, severe fatigue occurs, the ability to learn decreases, and sensitivity to cold increases. There is a loss of stamina and performance, muscle weakness, disruption of the thyroid gland, deformation of the nails, loss of taste, the occurrence of nervous disorders and pain throughout the body.

An excess of iron in the body is no less dangerous than its deficiency, and it is much more difficult to eliminate it. Large doses of "chemical" iron, taken as drugs, can provoke acute poisoning in children. In adults, an overdose causes the development of coronary heart disease, inflammation in the liver, and can lead to the development of cancer.

Important! In order for the process of absorption of iron from food to proceed better, it is necessary to include foods containing natural vitamin C in the diet: rosehip infusion, citrus juice, parsley and dill, onions and green onions, etc.

It should be borne in mind that the iron found in plant foods is better absorbed when these foods are combined with animal products. In addition, do not forget about vitamins, without which microelements are practically not able to be absorbed by the body.

Foods used in food should be natural, not refined. It is best to choose foods that contain enough iron, and combine them with foods rich in B vitamins and others - this way iron is better absorbed by the body.

The perfect combination of iron and vitamin C is parsley, celery and dill.

Calcium, vitamin E, phosphates, copper and zinc are poorly combined with iron; iron itself prevents the absorption of chromium.

Despite the fact that the content of iron in the body is small - about 0.005 of the total weight, it has a huge impact on the functioning of many systems and organs. Its main part is in hemoglobin, about 20% is deposited in the liver, muscles, bone marrow and spleen, and about 20% is involved in the synthesis of most cellular enzymes.

The role of iron in the body

It is difficult to overestimate the role of iron in the body. It is involved in the process of hematopoiesis, cell vital activity, immunobiological processes and redox reactions. The normal level of iron in the body ensures a good condition of the skin, protects against fatigue, drowsiness, stress and depression.

Iron performs the following functions:

1. It is one of the trace elements that catalyzes the processes of oxygen exchange, providing tissue respiration.
2. Provides the proper level of cellular and systemic metabolism.
3. It is part of enzymatic systems and proteins, including hemoglobin, which carries oxygen.
4. Destroys products of peroxidation.
5. Provides body and nerve growth.
6. It takes part in the creation of nerve impulses and their conduction along nerve fibers.
7. Supports the functioning of the thyroid gland.
8. Contributes to the normal functioning of the brain.
9. Supports immunity.

Lack of iron in the body

The main consequence of a lack of iron in the body becomes. This condition can occur for various reasons. It is more common in children, pregnant women and the elderly. This is due to the fact that in childhood and during the period of bearing a child, the body's need for iron increases, and the elderly are less able to absorb it.

Other causes of iron deficiency are:

• unbalanced diet or malnutrition;
• prolonged bleeding or large blood loss;
• deficiency in the body of vitamin C and B12, which promote the absorption of iron;
• diseases of the gastrointestinal tract that do not allow iron to be absorbed normally;
• hormonal disorders.

Iron deficiency in the body is manifested by chronic fatigue, weakness, frequent headaches, decreased pressure and drowsiness, all these symptoms are the result of oxygen starvation of tissues. In more severe cases of anemia, pallor of the skin, decreased immunity, brittle nails and hair, rough skin, and taste perversions are observed.

Excess iron in the body

Such phenomena are rare and occur as a result of taking nutritional supplements, with iron metabolism disorders, chronic diseases and alcoholism. Too much iron can cause damage to the brain, kidneys, and liver. Its main symptoms are yellowish skin tone, liver enlargement, heart rhythm disturbances, skin pigmentation, nausea, loss of appetite, stomach pain and weight loss.

Norm of iron

The toxic dose of iron for a person is 200 mg, and the use of 7 grams at a time. and more can lead to death. To ensure the normal functioning of the body, men are recommended to consume about 10 mg per day. iron, for women, the indicator should be 15-20 mg.

The daily iron requirement for children depends on their age and body weight, so it can range from 4 to 18 mg. Pregnant and lactating women need 33-38 mg.

The best foods for iron replenishment are animal liver and meat. In them, the trace element is in the largest quantities and in an easily digestible form. Inferior to these products is rabbit meat, beef kidneys and lamb. Iron, present in plant foods, is absorbed slightly worse. Most of all it is found in dry rose hips, millet, lentils, semolina, buckwheat, oatmeal, dried apricots, raisins, nuts, plum juice, pumpkin and sunflower seeds, seaweed, apples, green vegetables, spinach, pears, peaches, persimmons, pomegranates and blueberries. Slightly less iron in rice, slightly less iron in potatoes, citrus fruits and dairy products.

To improve the absorption of iron, it is recommended to combine the consumption of animal products with plant products, especially those rich in vitamin C and. Succinic acid, sorbitol and fructose contribute to the absorption of the element, but soy protein inhibits the process.

Hello dear readers. Iron is one of the most abundant metals in the earth's crust. It has been used by man for the manufacture of various materials since ancient Egypt. But, iron is necessary not only for the manufacture of weapons and household items, but also for the health of our body. The article answers the questions: “Why does our body need iron?” and “How to make up for the lack of iron?”. After all, with its deficiency, the work of the body can change significantly. And it usually happens for the worse. Iron is a biologically important element in a living organism, the role of which is extremely difficult to overestimate.

On my blog, I have an article, or rather my story, about how I managed with food, without the use of drugs.

What is iron and its role in the body

Iron is involved in a number of important processes in our body, which are global in understanding a closed biological system (which is our body).

1. A necessary element for the formation of hemoglobin. It is iron that reacts with oxygen, and thus supplies it to the cells of our body. And hemoglobin is also responsible for the removal of carbon dioxide. It is this chemical element that gives our blood its red color.

2. Responsible for the formation of myoglobin, which enables our body to store oxygen. Therefore, we can hold our breath for a while.

3. Responsible for the neutralization of toxic substances in the liver.

4. Responsible for immunity. This chemical element provides the activity of interferon, which is released if our cells are affected by a virus.

5. The thyroid gland synthesizes hormones, and this process requires iron.

6. Without iron, vitamins of group B will not be absorbed. And the health of our body, including the beauty of the skin, hairline, and nail plates, depends on the abundance of vitamins of this group.

7. Fe is also simply necessary for children, as it normalizes growth.

8. Without iron, protein metabolism is impossible, and the element is also involved in DNA synthesis.

Thus, one chemical element is involved in a lot of the most important biochemical processes of the body.

Therefore, iron deficiency is considered a disease that should be treated. And also it is the lack of oxygen that is considered the cause of the formation of cancer.

Therefore, for good health, an important condition is the normal content of iron. It is important for everyone to know the symptoms of a deficiency of this substance.

The main symptoms of iron deficiency

Anemia is a condition when the concentration of hemoglobin and red blood cells in the blood is below normal. In medical terms, the disease is called Anemia. And one of the causes of this disease is a lack of iron.

Deficiency can occur for several reasons:

✔ Wrong diet.

✔ Intensive body growth.

✔ The period of pregnancy and lactation.

✔ Extensive blood loss.

Therefore, in order to understand whether you have an iron deficiency, you need to know the main signs of such a condition. After all, it is very dangerous.

Of course, only a physician can make an accurate diagnosis based on tests, and not all symptoms may appear.

However, their presence is a wake-up call that should prompt you to think about your health.

Iron deficiency symptoms

1. Change in the color of the skin. The skin becomes pale.

2. Increased fatigue.

3. The appearance of atypical for you shortness of breath during a period of moderate physical activity.

4. Rapid heartbeat without an objective reason.

5. Decreased temperature of the feet and hands.

6. Brittle nails.

7. Frequent bouts of headache.

8. Formation of plaque on the tongue.

9. Fainting and hypotension.

10. Strange taste preferences are likely, for example, raw spaghetti and meat have become very appetizing to you.

Symptoms may not be immediately apparent once the body is deficient. But, if this condition lasts, then the symptoms will gradually appear.

How much iron is needed per day for the body

To calculate the norm, we will assume that our body absorbs only 10% of the products.

Daily Value for Adult Men - 10 milligrams.

Norm for a teenage guy - 11 milligrams.

For adult women - 18 milligrams.

During pregnancy and lactation - from 20 to 30 milligrams.

teen girl - about 14 milligrams.

Ladies over 50 - about 12 milligrams.

Children up to the age of 3 years - about 6-7 milligrams.

Children from 3 to 11 years old - 10 milligrams.

Children under 14 - 12 milligrams.

Keep in mind that the need is individual, and depends on the level of physical activity. If you follow a diet that excludes the consumption of meat, fish and poultry, then the rate increases by an average of 1.8. This is due to the lower absorption of non-animal iron.

You, for certain, met a set of tables in which the content of iron is painted. But when calculating the diet, an adjustment should be made for the fact that not all iron is absorbed.

Therefore, an approximate diet for a normal daily intake of iron will be given under the following heading.

Iron in food - main list and table

When choosing food products, it is important not only the content of iron in them, but also the degree of its digestibility.

Iron is absorbed to a greater extent from foods of animal origin, meat and fish, often red in color. This type of iron is called heme iron.

There is also a second type of iron - non-heme. It is safer for our body, but it is worse absorbed. It is found in other foods, vegetables and fruits, legumes.

Detailed information on the iron content is presented in the table below. I also want to provide a list of the best iron rich foods.

Rating of foods that are rich in iron

1. Shellfish.

2. White beans.

3. Beef liver.

4. Beef.

5. Other types of meat.

6. Fish. Tuna is in the lead.

8. Products of vegetable origin. Vegetables, fruits, cereals, dried fruits. All types of nuts, especially pistachios and walnuts.

9. Bitter chocolate.

10. Seeds. You can treat yourself to a healthy delicacy - halvah. Give preference to sesame halva.

11. Dried mushrooms.

An example of calculating the intake of 2.5 milligrams of iron that will be absorbed is about 100 grams of boiled beef. And if you don't eat meat, then to consume 4.1 milligrams of non-heme iron, you need to eat about 140 grams of tofu.

fruits containing iron

Among the berries and fruits, the well-known pomegranate is in the lead, the juice of which is often brought to pregnant women to increase hemoglobin. Also on this list were persimmons, dogwoods, apples, plums, mulberries, chokeberries, rose hips.

vegetables rich in iron

The most iron-rich green vegetables are spinach, lettuce, greens, cabbage, beans, pumpkin seeds, broccoli, and beets. All of them are rich in folic acid, and the structure of chlorophyll is similar to the chemical structure of hemoglobin. Vegetables are recommended to be consumed raw or slightly undercooked.

Red meat as a source of iron to increase hemoglobin

Red meat is the number one food for boosting iron levels. First, it is better absorbed.

Secondly, the most affordable product. And of course, it has a high iron content. But there are a number of nuances here.

Preference should be given to certain types of meat, namely beef, rabbit, veal. And if possible, the liver and tongue. Try to buy the freshest product, ideally fresh meat.

The method of preparation is also important. Roasting should be medium, and preferably light. You should not stew meat, because due to the long cooking, all the iron will go into the water.

Grains that contain iron

It is recommended to use buckwheat, oatmeal, barley groats, rye, wheat bran, bulgur, rice. It is best if you use unpolished cereals. They contain the most useful substances. This is especially true for rice.

I also want to focus on what hinders and promotes the absorption of an important element from products.

What promotes and hinders the absorption of iron

Remember that the cause of iron deficiency may not be in the diet at all, and the deficiency itself may be a symptom of another disease.

Reduces the absorption of iron:

• High slagging of the intestine, iron is absorbed by the upper intestine.
• A diet that is dominated by fatty foods and dairy products, since calcium reduces the absorption of iron and vice versa, therefore, these products should not be combined.
• Tannin found in tea and coffee.
• Prolonged heat treatment of food.
• Fitins, which are part of ordinary bread, as opposed to wholemeal bread.
• Diseases of the gastrointestinal tract.

Iron in foods is well absorbed by our body when combined with such vitamins, micronutrients and foods.

Increases the absorption of iron:

• Vitamin C.
• B group vitamins.
• Cooking in cast iron cookware.
• Molybdenum, which is found in rice, tomatoes, parsley.
• Copper, which is rich in nuts and avocados.
• Cobalt is found in chicory and spinach.
• Zinc, so eat seafood, seeds, buckwheat and rye bread.
• Cinnamon.
• Thyme.
• Mint.
• Anise.
• Moderate consumption of pickles and sauerkraut along with iron-rich foods.
• The use of onions and garlic along with cereals, they contain sulfur, which increases absorption.

Do not blindly chase for a high iron content. Everything needs a balance, so any diet should be thought out.

Excess iron leads to poor absorption of Ca, Mg, Zn, which is also bad for the body. The diet should include both heme and non-heme iron.

Choose healthy and wholesome foods, lean meats, seafood, vegetables and fruits, and healthy grains.

Remember, in large doses over 200 milligrams per day, iron is toxic, and the lethal dose is from 7 grams.

With an excess of iron, the body gives us signals in the form of symptoms:

✔ Headache attacks.

✔ Dizziness.

✔ The appearance of pigmentation on the skin.

✔ Chair disorders.

✔ Vomit.

Excessive iron intake can lead to impaired liver function. It also increases the likelihood of a whole range of serious diseases, such as diabetes and atherosclerosis.

The normal functioning of the immune system is disrupted, and the risk of various types of tumors increases.

Do not take iron-boosting medications unless directed by your doctor.

If after changing your diet, your condition does not improve, then you should seek medical help.

And anemia is not a harmless disease at all, and can lead to a lot of consequences. Therefore, it is better to diagnose the problem at an early stage, and begin treatment under the supervision of a doctor.

Also, treatment should include the correct selection of physical activity and the rejection of addictions.

*Iron is available with ascorbic acid.

Table 2.32

co-available iron-ascorbic complex. Thus, most berries, fruits and vegetables containing significant amounts of iron (see Table 2.32) will be a food source of this trace element only if vitamin C is present in the product (or diet). It must be remembered that ascorbic acid is destroyed during irrational culinary processing of plant foods and during its storage. So, 3...4 months after harvesting apples (pears), the content of vitamin C in them is significantly reduced (by 50...70%) even with proper storage, which means that the level of iron bioavailability also decreases. Non-heme iron is also better absorbed in a mixed diet when used in animal foods.

From a mixed diet, iron is absorbed by an average of 10 ... 15%, and in the presence of iron deficiency - up to 40 ... 50%.

Absorption of non-heme iron is reduced when phytates are present in the product or diet: even a small content of them (5...10 mg) can reduce iron absorption by 50%. Of the legumes, which are high in phytates, the absorption of iron does not exceed 2%. At the same time, soy products such as tofu and products containing soy flour significantly reduce the absorption of iron, regardless of the presence of phytates in them. Tea tannins also help reduce the absorption of inorganic iron.

A non-deficient supply of iron to the body is possible only when using a varied mixed diet with daily inclusion of heme iron sources in it so that it makes up at least 75% of other forms.

The physiological need for iron for an adult healthy person has a sexual differentiation and, subject to its 10% absorption from food, for men is 10 mg / day, and for women 18 mg / day. The biomarker of iron availability is the level of ferritin in the blood serum: normally it is 58...150 mcg/l.

With a prolonged lack of iron in the diet, latent iron deficiency and iron deficiency anemia develop sequentially. The causes of iron deficiency can be: 1) lack of iron in the diet; 2) reduced absorption of iron in the gastrointestinal tract; 3) increased consumption of iron in the body or its loss.

Alimentary iron deficiency can be observed in children of the first year of life (after the fourth month) without the introduction of appropriate complementary foods due to insufficient iron content in breast milk. Vegetarians, including lactic acid, should also be included in the risk group for the development of iron deficiency states.

thenovegetarians, due to the low bioavailability of iron from plant foods.

Reduced absorption of iron from the gastrointestinal tract will also contribute to the reduced acidity of gastric juice. Long-term use of antacids and histamine H 2 receptor blockers will lead to the same result.

Increased consumption of iron in the body is observed during pregnancy, lactation, growth and development, as well as increased xenobiotic load. Iron losses can be associated with post-hemorrhagic conditions, helminthic invasions, persistence of some bacteria (H. pylori, E. coli), and oncological pathologies.

Latent iron deficiency, characterized by depletion of the depot and reduced protective and adaptive capabilities of the body, will have the following clinical manifestations: pale skin and mucous membranes (especially in children); ciliary injection; atrophic rhinitis; feeling of difficulty swallowing food and water. The last symptom is called sideropenic dysphagia (or Plummer-Vinson syndrome) and is associated with the occurrence of narrowing of the cricopharyngeal zone of the esophagus as a result of focal membranous inflammation in the submucosal and muscular layers. Plummer-Vinson syndrome in 4 ... 16% of cases ends with the occurrence of cancer of the esophagus.

A biomarker of latent iron deficiency is a decrease in serum ferritin concentration below 40 μg/l, as well as a decrease in iron concentration below 6 mmol/l and an increase in the total iron-binding capacity of blood serum.

Iron deficiency anemia refers to hypochromic microcytic anemia and is characterized by a decrease in the number of erythrocytes (below 3.5-10 12 / l) and hemoglobin concentration (below 110 g / l), as well as compensatory reticulocytosis.

The development of iron deficiency anemia will also contribute to a lack of vitamin A and copper in the diet.

Iron refers to toxic elements that can cause severe poisoning if taken excessively per os. The danger of excessive intake of iron is associated with its additional intake in the form of supplements or pharmacological agents. As a rule, with food products (even fortified ones) iron cannot be supplied in an amount that can cause poisoning.

Although there are mechanisms at the intestinal level to block the supply of excess iron, some genetic defects will contribute to its excessive accumulation in the body. So, every 1,000th inhabitant of the Earth is prone to the development of hemochromatosis, which, with a high level of iron in the diet (especially due to iron supplements and

Major Dietary Sources of Zinc

products enriched with non-heme iron) can lead to the development of liver cirrhosis, diabetes mellitus, arthritis, cardiomyopathies. The alimentary load of iron increases with the widespread use of certain types of metal utensils for food preparation. For example, in some African countries, the intake of iron from food, in particular with beer produced in metal barrels, can reach 100 mg / day. In some areas of Italy, the iron content in local wines also exceeds the allowable many times over. The practice of fortifying flour and other products with inorganic iron salts (most often FeSO 4 ) requires additional justification and, possibly, more serious regulation. This is due not only to the risk of developing hemochromatosis, but also to the potentiation of the prooxidant load by inorganic iron, leading to additional costs of antioxidant vitamins, calcium, selenium and a decrease in the bioavailability of chromium.

Zinc. This element plays an important role in the growth and development of the body, the immune response, the functioning of the nervous system and insular apparatus, and reproduction. At the cellular level, the functions of zinc can be divided into three types: catalytic, structural and regulatory.

Zinc is included as a cofactor or structural element in more than 200 different enzymes at all levels of metabolism. In particular, it is a part of the main antioxidant enzyme superoxide dismutase, alkaline phosphatase, carbonic anhydrase, and alcohol dehydrogenase.

Zinc is of great importance in the processes of protein and nucleic acid synthesis, and its presence in reverse transcriptases suggests participation in the regulation of carcinogenesis. It is necessary for all phases of cell division and differentiation. Zinc performs the main task in the renaturation of DNA molecules and in the process of functioning of cellular proteins and biomembranes. Zinc deficiency in the membrane structure increases its sensitivity to oxidative damage and reduces its functionality.

Zinc is part of proteins that regulate gene expression as transcription factors and is involved in the translation process as part of aminoacyl-tRNA synthetases and protein chain elongation factors. Zinc is also involved in the processes of apoptosis.

The main sources of zinc in the diet are seafood, meat, eggs, nuts and legumes (Table 2.33).

Zinc absorption in the intestine occurs with the participation of specific proteins and is regulated by the body. From animal products, zinc is absorbed better, including due to the presence in them of

sulfur-containing amino acids. Phytates present in plant foods reduce the absorption of zinc. More than half of all zinc and more than 2/3 of the element absorbed by the body comes from animal products. To ensure the daily requirement for zinc, it is necessary to include in the diet an appropriate amount of meat and meat products, milk, cheese, bread and cereals, potatoes and vegetables every day. Also regularly, several times a week, you should use seafood, nuts, seeds, eggs in your diet.

From a mixed diet, zinc is absorbed on average by 20 ... 30%, and from food poor in zinc - up to 85%.

Norms of physiological need and biomarkers of nutritional status. The physiological need for zinc for a healthy adult is 15 mg/day. The biomarker of availability of this element is the level of zinc in blood serum and daily urine: its norm is 10.7...22.9 µmol/l in serum and 0.1...0.7 mg in urine.

Causes and manifestations of insufficiency and excess. With a prolonged lack of zinc in the diet, children develop a syndrome called Prasad's disease, associated with

kim deficiency of animal food and the predominance of carbohydrates. Clinically, it is characterized by dwarfism, iron deficiency anemia, hepatosplenomegaly, hypogonadism, intellectual retardation.

Alimentary zinc deficiency in adults is accompanied by reversible damage to the skin (psoriasis-like acro-dermatitis) and a violation of taste and smell, as well as a decrease in bone density and strength, the development of secondary immunodeficiency, and a decrease in the body's adaptive capabilities. With a lack of zinc in the diet, the bioavailability of folic acid from food also decreases.

The risk group for developing zinc deficiency conditions should include: children with stunted growth and development, adolescents with delayed puberty, pregnant and lactating with acro-dermatitis and disorders of taste and smell, patients with chronic diseases of the liver and intestines and long-term parenteral nutrition, as well as strict vegetarians and the elderly (over 65 years of age).

In addition to the absolute alimentary deficiency of zinc, its reduced absorption can lead to the development of a deficiency of this mineral. Vitamin A induces the synthesis of zinc-binding protein in the intestinal mucosa, the formation of which is significantly reduced in retinol deficiency. Excessive supplementation with dietary fiber, iron, and possibly calcium may reduce zinc absorption.

Laboratory signs of zinc deficiency are a decrease in its concentration in the blood and urine.

Zinc does not have high toxicity, its excess is not accumulated, but is excreted through the intestines. Excessive dietary intake of zinc from supplements greater than 40 mg can significantly reduce copper absorption.

Copper. This element belongs to essential trace elements and is involved in key metabolic processes. As a cofactor, copper is part of cytochrome c oxidase, which plays an important role in the transfer of electrons in the ATP synthesis chain. Copper is involved in antioxidative cellular defense as part of the superoxide dismutase enzyme and ceruloplasmin glycoprotein. Copper-containing monoamine oxidase plays a key role in the transformation of adrenaline, norepinephrine, dopamine, and serotonin.

The participation of copper in the composition of lysyl oxidase ensures the strength of intermolecular bonds in collagen and elastin, which form the normal structure of connective and bone tissues.

The metabolism of copper is closely related to the utilization of iron by the body: several copper-containing enzymes and ceruloplasmin ensure the transition of valences in the iron ion, which contributes to the best binding of iron to transferrin.

Copper regulates the expression of genes responsible for the synthesis of superoxide dismutase, catalase, and proteins that provide cellular storage of copper.

Main food sources, digestibility and ability to provide the body. Copper is found in many foods, especially a lot of it in by-products, seafood, nuts, seeds, cereals (Table 2.34),

The absorption of copper from a mixed diet is about 50%. The absorption and metabolism of copper is a highly regulated process in the body, which is carried out with the participation of specific proteins and is closely related to other nutrients. A physiological antagonism has been established between copper, on the one hand, and molybdenum, manganese, zinc, calcium and sulfur in the composition of sulfates, on the other.

Norms of physiological need and biomarkers of nutritional status. The safe level of copper intake for a healthy adult is 1.5...3.0 mg/day. The biomarker of availability of this element is the level of copper in the blood serum: the norm is 10.99 ... 23.34 µmol / l.

Causes and manifestations of insufficiency and excess. Alimentary copper deficiency as a separate syndrome in an adult healthy person has not been described. A lack of copper in the body can develop