Iron 

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Iron

Iron is one of the main components of hemoglobin, and therefore an essential mineral for good oxygenation of tissues and cells.

We distinguish :

  • Non-heme iron (the one found for example in plants, eggs, etc.), which is poorly absorbed by the body (about 5%); to promote absorption, consume vitamin C at the same time
  • Heme iron (exclusively from animal sources), much better absorbed by the body (between 40 to 50%)

    Its assimilation is very slow and weak and the organism, moreover, cannot synthesize it. Our iron reserves are therefore "fragile". Iron is an essential trace element for the body, which is involved in many chemical reactions and allows, among other things, the transport of oxygen by hemoglobin in red blood cells. The iron atom is built into many proteins, often in a special structure called heme.

Iron is involved in many areas :

  • Promotes the production of red blood cells
  • Boosts the immune system
  • Promotes muscle function and growth

It is commonly found in the following food sources :

  • Algae
  • Cocoa
  • Oilseeds
  • Offal
  • Red meats
  • Fatty fish
  • Clams
  • Hulls
  • Veal liver
  • Black pudding
  • Snails
  • Soy
  • Lentils
  • White beans
  • Shrimps and langoustines
  • Oysters
  • Mussels
  • Sun-flower seeds
  • Fresh peas
  • Almonds
  • Barley
  • Oats
  • Nuts
  • Raisins
  • Hazelnut
  • Pistachios
  • Spinach
  • Broccoli
  • Chard
  • Muesli
  • Dates
  • Black olives
  • Canned sardines
  • Apricots
  • Chickpeas

Worldwide, around 25% of people suffer from iron deficiency. Women are particularly affected due to the regular loss of blood during their period.

Iron deficiency (iron deficiency anemia) results in several physical signs :

  • Unusual fatigue
  • Decreased strength
  • Cognitive disorders
  • Headache
  • Palpitations
  • Shortness of breath on exertion
  • Dizziness
  • Pallor

Its causes may be due to visible blood loss (heavy periods, bleeding between periods) and invisible (digestive bleeding), insufficient iron intake through food (vegetarian or vegan diet) or even chronic or auto-intestinal disease. immune system that causes iron malabsorption in the digestive tract.

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