Foods rich in iron. Main dietary sources of iron Dietary sources of iron
*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 simultaneously 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), their content of vitamin C is significantly reduced (by 50...70%) even when proper storage, which means that the level of iron bioavailability 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.
Decreased absorption of iron from gastrointestinal tract will also contribute low acidity 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.
Hidden 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 muscle 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 iron intake 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 |
enriched with non-heme iron products) can lead to the development of cirrhosis of the liver, diabetes, 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 associated not only with the risk of developing hemochromatosis, but also with 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 part of the main antioxidant enzyme superoxide dismutase, alkaline phosphatase, carboanhydrases, alkagold dehydrogenases.
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 a 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 daily include in the diet an appropriate amount of meat and meat products, milk, cheese, bread and cereals, potatoes and vegetables. 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 lesions of 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 sensitivity and smell, patients with chronic diseases liver and intestines and long-term parenteral nutrition, as well as vegans 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 normal structure 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 deficiency of copper as separate syndrome in an adult healthy person not described. A lack of copper in the body can develop
Being overweight is not always associated with a predominantly sedentary lifestyle and banal overeating. There are quite a few girls who go to the gym and diet but can't lose weight. The reason for this is often iron deficiency, a trace element that has a direct effect on metabolism and function. thyroid gland. If such a problem takes place, the efforts made not only do not give any results, but, on the contrary, lead to an even greater set of extra pounds.
Iron is an essential micronutrient responsible for many important functions in the human body. Its excess and deficiency negatively affect health and well-being. Both conditions are a deviation from the norm, but most often people suffer from a deficiency of this trace element.
The trace element in question is a substance that is responsible for the level of hemoglobin. Iron is an integral part of a huge number of enzymes and performs a large number of important functions:
- transportation of oxygen to tissues, cells, organs;
- hematopoiesis;
- DNA production;
- the formation of nerve fibers and the growth of the human body;
- maintaining the vital activity of each individual cell;
- ensuring energy metabolism;
- participation in the redox reaction.
In addition, the trace element is responsible for the protective functions of the body and other equally important processes. Iron is of particular importance for a woman during the period of bearing a child, since this time is characterized by the maximum need for a substance. Its deficiency leads to very serious adverse consequences.
The normal content of a microelement in the body is from three to four milligrams. The main part of the substance (approximately 2/3) is concentrated in the blood. The rest of the concentration of iron is concentrated in the bones, liver, spleen. The decrease in the level of the microelement occurs according to natural causes- menstrual cycles, sweating, exfoliation of the dermis. If there are no foods rich in iron in the diet, this inevitably leads to a deficiency of the substance, since the spent reserves are simply not replenished. To maintain the trace element at the required level, about 10-30 milligrams of this compound should come from the daily diet.
The exact amount depends on age, gender and other related factors:
- children under 13 years old - from 7 to 10 mg;
- male adolescents require 10, and female - 18 mg;
- men - 8 mg;
- women - from 18 to 20, and during pregnancy - at least 60 mg.
non-compliance daily allowance iron consumption leads to disruption of many functions, which affects even the appearance. Not always the poor condition of the skin and hair is associated with age or improperly selected cosmetics. And, thinking about buying another jar of expensive cream, you should take a closer look at your own diet, since the problem may lie precisely in the lack of iron. This situation is especially relevant for those who often go on diets, wanting to lose weight, limit themselves to eating only some food, paying attention to the calorie content, and not to the usefulness of the composition.
The trace element is present in various foods, so it can be heme and non-heme. The latter is found in plant products, and the former is found in animal products. The difference between them also concerns the degree of digestibility. Iron from animal products is absorbed by 15-35%, and from vegetable products - by 2-20%. Therefore, the heme trace element should dominate in the diet and be present in sufficient quantities.
Vegetarians have a harder time than those who consume meat products daily. To correct the situation allows the use of food, which improves the degree of absorption of iron. These foods include those rich in vitamin C.
The largest amount of iron is found in:
- Meat and offal. These are turkey, chicken, beef, lean pork, lamb and liver. Dark meat contains the most iron.
- Seafood and fish. To compensate for the deficiency of a microelement, it is necessary to give preference to the use of shrimp, tuna, sardines, oysters, clams, mussels, as well as black and red caviar.
- eggs. This applies to chicken, ostrich, and quail. Along with iron, they contain unsaturated fatty acids, vitamins, and magnesium.
- Bread and cereals. Especially useful are cereals such as oatmeal, buckwheat and barley. Wheat bran and rye contain a lot of iron.
- Legumes, vegetables, herbs. The largest amount of the trace element is found in peas, beans, beans, spinach, lentils, cauliflower and broccoli, beets, asparagus, and corn.
- Berries and fruits. In this food category, dogwood, persimmon, dogwood, plums, apples, and grants are the champions for iron content.
- Seeds and nuts. Any types of nuts contain a lot of trace elements responsible for the level of hemoglobin. They are not inferior to seeds.
- Dried fruits. A large amount of iron is contained in figs, prunes, raisins, dried apricots.
On a note! Not all dried fruits are healthy. Often, together with valuable iron for the body, they contain harmful substances. Too pretty and clean appearance fruit usually indicates that they have been processed, which allows unscrupulous producers to increase the shelf life of the goods.
Table of products containing iron
A more specific idea of \u200b\u200bhow many milligrams of iron a particular product contains is given by tabular data. If we analyze the information that is indicated in them, it becomes clear that the highest concentration of the trace element per 100 grams of the product falls on chicken and pork liver as well as shellfish. Bran, soy, and lentils are slightly inferior, but the amount of the substance absorbed from them is two times lower.
| 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 |
| 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 |
| pomegranate | 1 |
| apples | 0,1 |
The opinion that the most iron is found in grants and apples is not true. For 100 grams of these fruits, there are no more than 1 and 2 milligrams of a trace element.
Enriching the diet with foods high in trace elements does not always make it possible to compensate for its deficiency in the body. There are foods that interfere with the absorption of the substance. It includes products with polyphenols, calcium and tannin. This fact must be taken into account by those who are deficient in iron.
Dairy products do not contain this trace element, are rich in calcium, and, therefore, lead to a decrease in the substance obtained from food. Strong tea and coffee are not the best allies of iron. Fans of these drinks should get into the habit of postponing the enjoyment of a cup. invigorating coffee or tea at a later time after the meal. In general, it is better to replace Coca-Cola with dried fruit compotes or rosehip broth.
The lack of this microelement makes itself felt by general weakness, high fatigue, and a sharp decrease in working capacity. The blush is replaced by excessive pallor. The skin becomes rough and excessively dry. The hair is starting to come out. Nails peel and break. Cracks form on the heels and corners of the mouth.
A condition in which there is a constant lack of iron is called anemia. It renders Negative influence not only in appearance, but also in the body. Often, examinations show that even the tissues of the gastrointestinal tract become pale. This indicates insufficient blood supply to this organ, and such a situation is not just a deviation from the norm, but also an indicator that the normal nutrition of the internal organs is disturbed.
Iron deficiency leads to the following problems:
- frequent dizziness;
- general fatigue and weakness;
- palpitations and shortness of breath even with low exertion;
- numbness of the limbs;
- sleep problems;
- frequent colds and vulnerability to infections;
- disruption of the digestive tract;
- appetite suppression and difficulty in swallowing food;
- the desire to use chalk or raw cereals, as well as “enjoy” the smell of paint and acetone.
In addition, as noted earlier, the condition of nails, skin and hair deteriorates. In other words, the well-being and appearance of a person leave much to be desired, which negatively affects all aspects. Of course, you can't self-diagnose. Only tests can establish that a person is suffering from anemia. Iron deficiency is indicated by a low level of hemoglobin. In men, it should not be lower than 130, and in women, less than 120 grams per 1 liter of blood.
The natural loss and replenishment of the trace element are characteristic of a healthy body. A pathological condition is considered when there is no source of iron or the absorption of this substance does not occur. The deficiency of the compound is most often caused by malnutrition, if they are overly addicted to strict diets or starving, as well as vegetarianism, when there are no accompanying "catalysts" for the absorption of iron, that is, they consume little vitamin C. A sharp drop in iron is characteristic of a heavy menstrual cycle.
Anemia of moderate, mild, severe severity, unfortunately, is quite common. About one billion of the world's population suffers from this disease, especially adolescents, young and middle-aged women. Given that anemia can only be detected by laboratory tests, you should not delay going to a specialist if signs of iron deficiency make themselves felt.
The critical situation is when hemoglobin drops below 100 g/L. If this is not the case, the situation can be quickly corrected. You need to adjust your diet by including iron-rich foods in your daily menu. Proper nutrition help you recover quickly. If the decline is critical, appropriate treatment is prescribed. It is not always enough for a person suffering from anemia to simply change their diet, and it is often necessary to take supplements containing iron.
To avoid such health problems, you should not neglect the norms healthy eating, get involved in diets and starvation. Putting external attraction to the detriment of health, you can get a completely opposite effect.
Not everyone knows what chemical elements are still included in this category. There are many criteria by which different scientists define heavy metals: toxicity, density, atomic mass, biochemical and geochemical cycles, distribution in nature. According to one criterion, heavy metals include arsenic (a metalloid) and bismuth (a brittle metal).
General facts about heavy metals
More than 40 elements are known that are classified as heavy metals. They have an atomic mass greater than 50 a.u. Strange as it may seem, it is these elements that are highly toxic even at low cumulation for living organisms. V, Cr, Mn, Fe, Co, Ni, Cu, Zn, Mo…Pb, Hg, U, Th… they all fall into this category. Even with their toxicity, many of them are important trace elements other than cadmium, mercury, lead and bismuth for which no biological role has been found.
According to another classification (namely N. Reimers), heavy metals are elements that have a density greater than 8 g / cm 3. Thus, there will be fewer of these elements: Pb, Zn, Bi, Sn, Cd, Cu, Ni, Co, Sb.
Theoretically, heavy metals can be called the entire periodic table of elements starting with vanadium, but researchers prove to us that this is not entirely true. Such a theory is due to the fact that not all of them are present in nature within toxic limits, and confusion in biological processes is minimal for many. This is why many include only lead, mercury, cadmium, and arsenic in this category. The United Nations Economic Commission for Europe does not agree with this opinion and considers that heavy metals are zinc, arsenic, selenium and antimony. The same N. Reimers believes that by removing rare and noble elements from the periodic table, heavy metals remain. But this is also not a rule, others add gold, platinum, silver, tungsten, iron, manganese to this class. That's why I'm telling you that it's still not clear on this topic...
When discussing the balance of ions of various substances in solution, we will find that the solubility of such particles is associated with many factors. The main solubilization factors are pH, presence of ligands in solution, and redox potential. They are involved in the processes of oxidation of these elements from one oxidation state to another, in which the solubility of the ion in solution is higher.
Depending on the nature of the ions, various processes can occur in the solution:
- hydrolysis,
- complexation with different ligands;
- hydrolytic polymerization.
Due to these processes, ions can precipitate or remain stable in solution. Both the catalytic properties of a certain element and its availability for living organisms depend on this.
Many heavy metals form fairly stable complexes with organic substances. These complexes are part of the mechanism of migration of these elements in ponds. Almost all heavy metal chelates are stable in solution. Also, complexes of soil acids with salts of various metals (molybdenum, copper, uranium, aluminum, iron, titanium, vanadium) have good solubility in a neutral, slightly alkaline and slightly acidic environment. This fact is very important, because such complexes can move in the dissolved state over long distances. The most vulnerable water resources are low-mineralized and surface water bodies, where the formation of other such complexes does not occur. To understand the factors that regulate the level of a chemical element in rivers and lakes, their chemical reactivity, bioavailability and toxicity, it is necessary to know not only the total content, but also the proportion of free and bound forms of the metal.
As a result of the migration of heavy metals into metal complexes in solution, the following consequences may occur:
- Firstly, the cumulation of ions of a chemical element increases due to the transition of these from bottom sediments to natural solutions;
- Secondly, there is a possibility of changing the membrane permeability of the resulting complexes, in contrast to conventional ions;
- Also, the toxicity of an element in the complex form may differ from the usual ionic form.
For example, cadmium, mercury and copper in chelated forms have less toxicity than free ions. That is why it is not correct to speak of toxicity, bioavailability, chemical reactivity only in terms of the total content of a certain element, while not taking into account the proportion of free and bound forms of a chemical element.
Where do heavy metals come from in our environment? The reasons for the presence of such elements may be wastewater from various industrial facilities involved in ferrous and non-ferrous metallurgy, mechanical engineering, and galvanization. Some chemicals are found in pesticides and fertilizers and thus can be a source of pollution for local ponds.
And if you enter into the secrets of chemistry, then the main culprit in the increase in the level of soluble salts of heavy metals is acid rain (acidification). A decrease in the acidity of the environment (a decrease in pH) entails the transition of heavy metals from poorly soluble compounds (hydroxides, carbonates, sulfates) to more readily soluble ones (nitrates, hydrosulfates, nitrites, bicarbonates, chlorides) in the soil solution.
Vanadium (V)
It should be noted first of all that contamination with this element by natural means is unlikely, because this element is very dispersed in the Earth's crust. In nature, it is found in asphalts, bitumens, coals, iron ores. Oil is an important source of pollution.
The content of vanadium in natural reservoirs
Natural reservoirs contain an insignificant amount of vanadium:
- in rivers - 0.2 - 4.5 µg / l,
- in the seas (on average) - 2 μg / l.
Anionic complexes (V 10 O 26) 6- and (V 4 O 12) 4- are very important in the processes of transition of vanadium in the dissolved state. Soluble vanadium complexes with organic substances, such as humic acids, are also very important.
Maximum allowable concentration of vanadium for the aquatic environment
Vanadium in high doses is very harmful to humans. The maximum allowable concentration for the aquatic environment (MAC) is 0.1 mg/l, and in fishery ponds, the MAC of the fish farm is even lower - 0.001 mg/l.
Bismuth (Bi)
Mainly, bismuth can enter rivers and lakes as a result of leaching processes of minerals containing bismuth. There are also man-made sources of pollution with this element. These can be glass, perfume and pharmaceutical factories.
The content of bismuth in natural reservoirs
- Rivers and lakes contain less than a microgram of bismuth per litre.
- But groundwater can contain even 20 μg / l.
- In the seas, bismuth, as a rule, does not exceed 0.02 µg/l.
Maximum allowable concentration of bismuth for the aquatic environment
Maximum allowable concentration of bismuth for the aquatic environment is 0.1 mg/l.
Iron (Fe)
Iron is not a rare chemical element, it is found in many minerals and rocks, and thus in natural reservoirs the level of this element is higher than other metals. It can occur as a result of the processes of weathering of rocks, the destruction of these rocks and dissolution. Forming various complexes with organic substances from a solution, iron can be in colloidal, dissolved and suspended states. It is impossible not to mention the anthropogenic sources of iron pollution. Waste water from metallurgical, metal-working, paint and varnish and textile factories sometimes goes off scale due to excess iron.
The amount of iron in rivers and lakes depends on chemical composition solution, pH and partly on temperature. Weighted forms of iron compounds have a size of more than 0.45 μg. The main substances that are part of these particles are suspensions with sorbed iron compounds, iron oxide hydrate and other iron-containing minerals. Smaller particles, ie colloidal forms of iron, are considered together with dissolved iron compounds. Iron in the dissolved state consists of ions, hydroxocomplexes and complexes. Depending on the valency, it is noticed that Fe(II) migrates in the ionic form, while Fe(III) remains in the dissolved state in the absence of various complexes.
In the balance of iron compounds in aqueous solution, the role of oxidation processes, both chemical and biochemical (iron bacteria), is also very important. These bacteria are responsible for the transition of Fe(II) iron ions to the Fe(III) state. Ferric compounds tend to hydrolyze and precipitate Fe(OH) 3 . Both Fe(II) and Fe(III) are prone to the formation of hydroxo complexes of the – , + , 3+ , 4+ , + type, depending on the acidity of the solution. Under normal conditions in rivers and lakes, Fe(III) is associated with various dissolved inorganic and organic substances. At pH greater than 8, Fe(III) transforms into Fe(OH) 3 . Colloidal forms of iron compounds are the least studied.
Iron content in natural waters
In rivers and lakes, the level of iron fluctuates at the level of n * 0.1 mg/l, but can rise near swamps to several mg/l. In swamps, iron is concentrated in the form of humate salts (salts of humic acids).
Underground reservoirs with low pH contain record amounts of iron - up to several hundred milligrams per liter.
Iron is an important trace element and many important biological processes depend on it. It affects the intensity of phytoplankton development and the quality of microflora in water bodies depends on it.
The level of iron in rivers and lakes is seasonal. The highest concentrations in water bodies are observed in winter and summer due to water stagnation, but in spring and autumn the level of this element noticeably decreases due to mixing of water masses.
Thus, a large amount of oxygen leads to the oxidation of iron from the divalent form to the trivalent form, forming iron hydroxide, which precipitates.
Maximum permissible concentration of iron for the aquatic environment
Water with a large amount of iron (more than 1-2 mg / l) is characterized by poor taste. It has an unpleasant astringent taste and is unsuitable for industrial purposes.
The MPC of iron for the aquatic environment is 0.3 mg/l, and in fishery ponds the MPC of fish farms is 0.1 mg/l.
Cadmium (Cd)
Cadmium contamination can occur during soil leaching, during the decomposition of various microorganisms that accumulate it, and also due to migration from copper and polymetallic ores.
Man is also to blame for the contamination with this metal. Wastewater from various enterprises engaged in ore dressing, galvanic, chemical, metallurgical production may contain large amounts of cadmium compounds.
Natural processes to reduce the level of cadmium compounds are sorption, its consumption by microorganisms and precipitation of poorly soluble cadmium carbonate.
In solution, cadmium is, as a rule, in the form of organo-mineral and mineral complexes. Cadmium-based sorbed substances are the most important suspended forms of this element. Migration of cadmium in living organisms (hydrobionites) is very important.
Cadmium content in natural water bodies
The level of cadmium in clean rivers and lakes fluctuates at a level of less than a microgram per liter, in polluted waters the level of this element reaches several micrograms per liter.
Some researchers believe that cadmium, in small amounts, may be important for the normal development of animals and humans. Elevated concentrations of cadmium are very dangerous for living organisms.
Maximum allowable concentration of cadmium for the aquatic environment
MPC for the aquatic environment does not exceed 1 µg/l, and in fishery ponds the MPC for fish farms is less than 0.5 µg/l.
Cobalt (Co)
Rivers and lakes can become contaminated with cobalt as a result of leaching of copper and other ores, from soils during the decomposition of extinct organisms (animals and plants), and of course, as a result of the activity of chemical, metallurgical and metalworking enterprises.
The main forms of cobalt compounds are in dissolved and suspended states. Variations between these two states can occur due to changes in pH, temperature, and solution composition. In the dissolved state, cobalt is found in the form of organic complexes. Rivers and lakes have the characteristic that cobalt is represented by a divalent cation. In the presence of a large number of oxidizing agents in solution, cobalt can be oxidized to a trivalent cation.
It is found in plants and animals because it plays an important role in their development. It is one of the main trace elements. If there is a deficiency of cobalt in the soil, then its level in plants will be less than usual and as a result, health problems may appear in animals (there is a risk of anemia). This fact is observed especially in the taiga-forest non-chernozem zone. It is part of vitamin B 12, regulates the absorption of nitrogenous substances, increases the level of chlorophyll and ascorbic acid. Without it, plants cannot build up the required amount of protein. Like all heavy metals, it can be toxic in large quantities.
The content of cobalt in natural waters
- Cobalt levels in rivers range from a few micrograms to milligrams per litre.
- In the seas, the average level of cadmium is 0.5 µg/l.
Maximum permissible concentration of cobalt for the aquatic environment
MPC for cobalt for the aquatic environment is 0.1 mg/l, and in fishery ponds the MPC for fish farms is 0.01 mg/l.
Manganese (Mn)
Manganese enters rivers and lakes through the same mechanisms as iron. Mainly, the release of this element in solution occurs during the leaching of minerals and ores that contain manganese (black ocher, brownite, pyrolusite, psilomelane). Manganese can also come from the decomposition of various organisms. Industry has, I think, the biggest role in manganese pollution (sewage from mines, chemical industry, metallurgy).
The decrease in the amount of assimilable metal in solution occurs, as in the case of other metals under aerobic conditions. Mn(II) is oxidized to Mn(IV), as a result of which it precipitates in the form of MnO 2 . Important factors in such processes are temperature, the amount of dissolved oxygen in the solution and pH. A decrease in dissolved manganese in solution can occur when it is consumed by algae.
Manganese migrates mainly in the form of suspensions, which, as a rule, indicate the composition of the surrounding rocks. They contain it as a mixture with other metals in the form of hydroxides. The predominance of manganese in colloidal and dissolved form indicates that it is associated with organic compounds forming complexes. Stable complexes are seen with sulfates and bicarbonates. With chlorine, manganese forms complexes less frequently. Unlike other metals, it is weaker retained in complexes. Trivalent manganese forms such compounds only in the presence of aggressive ligands. Other ionic forms (Mn 4+ , Mn 7+) are less rare or not found at all in normal conditions in rivers and lakes.
Manganese content in natural water bodies
The seas are considered the poorest in manganese - 2 μg / l, in rivers its content is higher - up to 160 μg / l, but underground reservoirs are champions this time - from 100 μg to several mg / l.
Manganese is characterized by seasonal fluctuations in concentration, like iron.
Many factors have been identified that affect the level of free manganese in solution: the connection of rivers and lakes with underground reservoirs, the presence of photosynthetic organisms, aerobic conditions, biomass decomposition (dead organisms and plants).
An important biochemical role of this element is that it is included in the group of microelements. Many processes are inhibited in manganese deficiency. It increases the intensity of photosynthesis, participates in nitrogen metabolism, protects cells from negative impact Fe(II) while oxidizing it to the trivalent form.
Maximum permissible concentration of manganese for the aquatic environment
MPC for manganese for reservoirs is 0.1 mg/l.
Copper (Cu)
Not a single microelement has such an important role for living organisms! Copper is one of the most sought after trace elements. It is part of many enzymes. Without it, almost nothing works in a living organism: the synthesis of proteins, vitamins and fats is disrupted. Without it, plants cannot reproduce. Still, an excess amount of copper causes great intoxication in all types of living organisms.
Copper levels in natural waters
Although copper has two ionic forms, Cu(II) occurs most frequently in solution. Usually, Cu(I) compounds are hardly soluble in solution (Cu 2 S, CuCl, Cu 2 O). Different aquaionic coppers can arise in the presence of any ligands.
With today's high usage of copper in industry and agriculture, this metal can cause pollution. environment. Chemical, metallurgical plants, mines can be sources of wastewater with a high content of copper. Pipeline erosion processes also contribute to copper contamination. The most important minerals with a high content of copper are malachite, bornite, chalcopyrite, chalcocite, azurite, brontantine.
Maximum allowable concentration of copper for the aquatic environment
The MPC of copper for the aquatic environment is considered to be 0.1 mg/l; in fish ponds, the MPC of the fish farm of copper is reduced to 0.001 mg/l.
Molybdenum (Mo)
During the leaching of minerals with a high molybdenum content, various molybdenum compounds are released. High levels of molybdenum can be seen in rivers and lakes that are close to beneficiation plants and non-ferrous metal industries. Due to different processes of precipitation of sparingly soluble compounds, adsorption on the surface different breeds, as well as the use of aquatic algae and plants, its amount may noticeably decrease.
Mostly in solution, molybdenum can be in the form of the MoO 4 2- anion. There is a possibility of the presence of molybdenum-organic complexes. Due to the fact that loose finely dispersed compounds are formed during the oxidation of molybdenite, the level of colloidal molybdenum increases.
The content of molybdenum in natural reservoirs
Molybdenum levels in rivers range between 2.1 and 10.6 µg/l. In the seas and oceans, its content is 10 µg/l.
At low concentrations, molybdenum helps the normal development of the organism (both vegetable and animal), because it is included in the category of microelements. It is also an integral part of various enzymes such as xanthine oxylase. With a lack of molybdenum, a deficiency of this enzyme occurs and thus negative effects can occur. An excess of this element is also not welcome, because normal metabolism is disturbed.
Maximum permissible concentration of molybdenum for the aquatic environment
MPC for molybdenum in surface water bodies should not exceed 0.25 mg/l.
Arsenic (As)
Contaminated with arsenic are mainly areas that are close to mineral mines with a high content of this element (tungsten, copper-cobalt, polymetallic ores). A very small amount of arsenic can occur during the decomposition of living organisms. Thanks to aquatic organisms, it can be absorbed by these. Intensive assimilation of arsenic from solution is observed during the period of rapid development of plankton.
The most important arsenic pollutants are considered to be the enrichment industry, pesticide and dye factories, and agriculture.
Lakes and rivers contain arsenic in two states: suspended and dissolved. The proportions between these forms may vary depending on the pH of the solution and the chemical composition of the solution. In the dissolved state, arsenic can be trivalent or pentavalent, entering into anionic forms.
Arsenic levels in natural waters
In rivers, as a rule, the content of arsenic is very low (at the level of µg/l), and in the seas - an average of 3 µg/l. Some mineral water may contain large amounts of arsenic (up to several milligrams per litre).
Most of the arsenic can contain underground reservoirs - up to several tens of milligrams per liter.
Its compounds are highly toxic to all animals and to humans. In large quantities, the processes of oxidation and oxygen transport to the cells are disrupted.
Maximum allowable concentration of arsenic for the aquatic environment
MPC for arsenic for the aquatic environment is 50 μg/l, and in fishery ponds, the MPC for fish farms is also 50 μg/l.
Nickel (Ni)
Nickel content in lakes and rivers is influenced by local rocks. If there are deposits of nickel and iron-nickel ores near the reservoir, the concentration can be even higher than normal. Nickel can enter lakes and rivers when plants and animals decompose. Blue-green algae contain record amounts of nickel compared to other plant organisms. Important waste waters with a high nickel content are released during the production of synthetic rubber, during nickel plating processes. Nickel is also released in large quantities during the combustion of coal and oil.
High pH can cause nickel to precipitate in the form of sulfates, cyanides, carbonates or hydroxides. Living organisms can reduce the level of mobile nickel by consuming it. The processes of adsorption on the rock surface are also important.
Water can contain nickel in dissolved, colloidal and suspended forms (the balance between these states depends on the pH of the medium, temperature and water composition). Iron hydroxide, calcium carbonate, clay adsorb nickel-containing compounds well. Dissolved nickel is in the form of complexes with fulvic and humic acids, as well as with amino acids and cyanides. Ni 2+ is considered the most stable ionic form. Ni 3+ is usually formed at high pH.
In the mid-1950s, nickel was added to the list of trace elements because it plays an important role in various processes as a catalyst. IN low doses it has a positive effect on hematopoietic processes. Large doses are still very dangerous for health, because nickel is a carcinogenic chemical element and can provoke various diseases. respiratory system. Free Ni 2+ is more toxic than in the form of complexes (approximately 2 times).
Nickel level in natural waters
Maximum allowable concentration of nickel for the aquatic environment
MPC for nickel for the aquatic environment is 0.1 mg/l, but in fishery ponds the MPC for fish farms is 0.01 mg/l.
Tin (Sn)
natural springs tin are minerals that contain this element (stannin, cassiterite). Anthropogenic sources are plants and factories for the production of various organic paints and the metallurgical industry working with the addition of tin.
Tin is a low-toxic metal, which is why eating from metal cans we do not risk our health.
Lakes and rivers contain less than a microgram of tin per liter of water. Underground reservoirs may contain several micrograms of tin per liter.
Maximum permissible concentration of tin for the aquatic environment
Maximum allowable concentration of tin for the aquatic environment is 2 mg/l.
Mercury (Hg)
Mainly, elevated level mercury in water is seen in areas where there are deposits of mercury. The most common minerals are livingstone, cinnabar, metacinnabarite. Wastewater from pharmaceutical, pesticide, and dye factories can contain important amounts of mercury. Thermal power plants (which use coal as fuel) are considered another important source of mercury pollution.
Its level in solution decreases mainly due to marine animals and plants, which accumulate and even concentrate mercury! Sometimes the mercury content in marine life rises several times higher than in the marine environment.
Natural water contains mercury in two forms: suspended (in the form of sorbed compounds) and dissolved (complex, mineral compounds of mercury). In certain areas of the oceans, mercury can appear as methylmercury complexes.
Mercury and its compounds are highly toxic. At high concentrations, it has a negative effect on nervous system, provokes changes in the blood, affects the secretion digestive tract And motor function. The products of mercury processing by bacteria are very dangerous. They can synthesize organic matter based on mercury, which are many times more toxic than inorganic compounds. When eating fish, mercury compounds can enter our body.
Maximum permissible concentration of mercury for the aquatic environment
The MPC of mercury in ordinary water is 0.5 µg/l, and in fishery ponds the MAC of fish farms is less than 0.1 µg/l.
Lead (Pb)
Rivers and lakes can be polluted with lead in a natural way when lead minerals are washed off (galena, anglesite, cerussite), and in an anthropogenic way (burning coal, using tetraethyl lead in fuel, discharges from ore-dressing factories, wastewater from mines and metallurgical plants). The precipitation of lead compounds and the adsorption of these substances on the surface of various rocks are the most important natural methods for lowering its level in solution. Of the biological factors, hydrobionts lead to a decrease in the level of lead in solution.
Lead in rivers and lakes is in suspended and dissolved form (mineral and organo-mineral complexes). Also, lead is in the form of insoluble substances: sulfates, carbonates, sulfides.
Lead content in natural waters
About the toxicity heavy metal we have heard. It is very dangerous even in small quantities and can cause intoxication. Lead enters the body through the respiratory and digestive system. Its excretion from the body is very slow, and it can accumulate in the kidneys, bones and liver.
Maximum allowable concentration of lead for the aquatic environment
MPC for lead for the aquatic environment is 0.03 mg/l, and in fishery ponds the MPC for fish farms is 0.1 mg/l.
Tetraethyl lead
It serves as an antiknock agent in motor fuels. Thus, vehicles are the main sources of pollution with this substance.
This compound is highly toxic and can accumulate in the body.
Maximum allowable concentration of tetraethyl lead for the aquatic environment
The maximum permissible level of this substance is approaching zero.
Tetraethyl lead is generally not allowed in the composition of waters.
Silver (AG)
Silver mainly enters rivers and lakes from underground reservoirs and as a consequence of the discharge of wastewater from enterprises (photographic enterprises, enrichment factories) and mines. Another source of silver can be algicidal and bactericidal agents.
In solution, the most important compounds are the silver halide salts.
Silver content in natural waters
In clean rivers and lakes, the silver content is less than a microgram per liter, in the seas - 0.3 µg / l. Underground reservoirs contain up to several tens of micrograms per liter.
Silver in ionic form (at certain concentrations) has a bacteriostatic and bactericidal effect. In order to be able to sterilize water with silver, its concentration must be greater than 2 * 10 -11 mol / l. Biological role silver in the body is still not well known.
Maximum allowable concentration of silver for the aquatic environment
The maximum permissible silver for the aquatic environment is 0.05 mg / l.
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Hello everyone! Let's talk today about the iron in products, which we need so much to maintain our livelihoods.
Surely everyone knows from childhood that iron is the most important element, without which the existence of life is impossible.
It is the most important mineral that forms such a blood component as hemoglobin.
Hemoglobin is a special protein found in red blood cells. It is thanks to him that the blood has a red tint.
Its main function is to transport water and oxygen to organs throughout the body. Hemoglobin deficiency means there are not enough helpers in the blood that help distribute oxygen.
This is why iron deficient people feel constantly tired.
To function properly, the body must maintain healthy levels of iron at all times.
If you find yourself deficient in it and you can fix this problem by adjusting your diet.
From this article you will learn:
But don't expect instant results right after you've supplemented your diet with iron-rich foods.
The blood recovery process takes four to six weeks. Give your body at least one to two months to replenish its iron stores.
Symptoms of iron deficiency
- chronic fatigue
- retarded physical and mental development in children
- poor school performance in children
- inflammation of the tongue (glossitis)
- problems regulating body temperature
- low immunity
Who Needs Iron?
Everyone needs iron, but there are categories of people who are especially susceptible to a decrease in hemoglobin levels and have:
- pregnant women;
- women during menstruation;
- children of all ages;
- aged people;
- people recovering from illness.
These people need to pay special attention to their diet and make sure they get enough iron to allow their body to restore its hemoglobin levels on its own.
Iron content in foods
Fruits rich in iron
Now let's take a look at the 10 fruits richest in iron:
- Dried apricots
For prevention, you can take vitamins with iron.
You can buy high-quality vitamin complexes with iron in chelate forms Here
In the process of treatment with iron preparations, it is worth remembering that sometimes an increase in the amount of hemoglobin is observed not earlier than after a month of treatment.
Also, during treatment, it is important to take into account not only the normalization of hematological parameters (hemoglobin, erythrocytes, color index), but also the restoration of the concentration of iron in the blood serum, its adequate reserves in the depot organs (liver, spleen).
Approach your health consciously and be healthy!
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Photo by @zoomteam
It's a paradox, but many women can't shed excess 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 immune system organism;
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 bodies need to replenish their iron stores daily with foods ranging from 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 just 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 and also 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.
| 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 |
| 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 |
| pomegranate | 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.
Suffering from anemia can not only your appearance, but also 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 thing to do is to pass general analysis blood 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 diagnose this disease on your own, for this there are special laboratory research. 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 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.
