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Iron, a key player in our body’s health and well-being, holds a vital role in numerous biological processes. From maintaining the vitality of our cells to the creation of our DNA, this essential mineral plays a pivotal role. Yet, iron deficiency remains one of the most common nutritional deficiencies globally. Let’s delve into the importance of iron, our daily needs, and how to ensure we’re meeting these requirements. Iron: The Lifeblood of our Body Iron is an indispensable component of proteins and enzymes that maintain various metabolic functions. Its most important contribution is to the production of hemoglobin, a protein in red blood cells that carries oxygen from our lungs to the tissues throughout our body. Iron also contributes to the formation of collagen (a key component of skin and connective tissue), the conversion of blood sugar to energy, and the production of certain neurotransmitters. The recommended daily intake (RDI) of iron varies according to age, sex, and life stage. According to the European Food Safety Authority, adult men require 8.7 mg per day, while adult women need 14.8 mg to account for menstrual losses. However, not all dietary iron is created equal. There are two types of dietary iron: heme and non-heme. Heme iron, found in animal sources, is more readily absorbed by the body than non-heme iron, which is found in plant-based foods. This difference in absorption rates, combined with dietary habits, can lead to iron deficiency. Absorption of non-heme iron can be enhanced when consumed with vitamin C-rich foods or animal-based foods, due to a synergistic effect. Striking the Iron Balance: Too Little, Too Much Maintaining an iron balance is essential. While iron deficiency can lead to anemia, causing fatigue, weakness, and a compromised immune system, excess iron can result in iron overload, a condition that can damage organs like the heart and liver. Hence, it’s important to meet, but not significantly exceed, our daily iron needs through a balanced diet or under professional guidance. #FoodForThought #Nutrition #FoodSafety Find out more at https://alitudos.hr/ 

Alitudo S | Nutrition and food safety

Alitudo S | Nutrition and food safety

alitudos.hr

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