В каких продуктах содержится железо?

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Этот полезный микроэлемент играет весомую роль в функционировании человеческого тела, а его дефицит негативно отражается на здоровье. Поддерживать уровень железа в норме можно с помощью определенных продуктов

В каких продуктах содержится железо?

Любой человек нуждается в железе так же, как и в углеводах, жирах и белках. Этот полезный микроэлемент играет весомую роль в функционировании человеческого тела, а его дефицит негативно отражается на здоровье. 

Поддерживать уровень железа в норме можно с помощью определенных продуктов. Именно этому вопросу мы хотим посвятить тему сегодняшней статьи. Но для начала предлагаем ознакомиться с основными сведениями об этом микроэлементе.

Железо в нашем организме и его основные функции

У взрослого человека количество этого элемента в здоровом организме составляет порядка 0,02% (3 – 4 г). Основная его часть содержится в гемоглобине. Источником микроэлемента при синтезе белков, содержащих железо, являются продукты питания, а также железо, которое освобождается во время регулярного распада эритроцитов в селезенке и печенке. 

Функции микроэлемента в организме:

— снабжение клеток кислородом;

— участие в процессе кроветворения;

— защита органов от веществ, которые вырабатывают лейкоциты для эффективной ликвидации чужеродных клеток вирусов и бактерий (таким образом, от вырабатываемого вещества нет вреда собственным органам);

— усиливает активность интерферона для борьбы с вирусными инфекциями;

— способствует образованию гемоглобина;

— снижает риск появления анемии;

— улучшает всасывание витаминов В-группы;

— благоприятно воздействует на состояние кожи, ногтей и волос.

Суточная норма железа

Согласно исследованиям, которые проводились в странах Европы, взрослым мужчинам необходимо не менее 10 миллиграмм железа ежедневно. Для примера, дети должны получать его от 4 до 18 миллиграмм, а женщины – порядка 18 миллиграмм. У прекрасного пола выше потребность в железе, в связи с потерей крови во время месячных или в период вынашивания ребенка.

В каких продуктах содержится железо?

Железо в различных продуктах животного происхождения (количество миллиграмм на 100 грамм продукта):

— мидии – 26 – 30;

— печень свиньи – 19;

— легкие свиные и говяжьи – 10;

— печень курицы – 8,5;

— желток – 7,2;

— сердце курицы – 6,3;

— язык (говяжий или свиной) – 5;

— кролик – 4,4;

— перепелиные яйца – 3,2;

— говядина и телятина – 3,1;

— курица – 2,1;

— свинина и баранина – 2.

Железо в продуктах растительного происхождения (количество миллиграмм на 100 грамм продукта):

— сушеные белые грибы – 35;

— пшеничные отруби – 19 – 21;

— патока – 19;

— пивные дрожжи – 16 – 18;

— морская капуста – 16;

— тыквенные семечки – 13 – 14;

— какао – 12 – 14;

— кунжут – 11;

— гречневая каша – 8,3;

— черника – 7;

— бобы – 6;

— курага – 5;

— миндаль – 4;

— персики – 3-4;

— шпинат свежий – 3,5;

— шоколадные изделия – 2,5;

— пшеничный хлеб – 2.

В каких продуктах содержится железо?

Дефицит железа. Причины и последствия

За счет того, что железо содержится во многих продуктах питания и равномерно поступает и выводится из организма, риск дефицита невелик. Тем не менее, есть ряд факторов, из-за которых организм может ощущать нехватку микроэлемента. Как правило, это: наследственность, длительное кровотечение, продолжительная строгая диета, глисты, интенсивные спортивные нагрузки. 

Симптомы дефицита железа следующие:

— анемия (снижение уровня гемоглобина);

— ухудшение состояния кожи, в том числе сухость;

— микротрещины на пятках;

— сухость во рту;

— выпадение волос;

— ухудшение работоспособности;

— частые ОРВИ.

Избыток  железа. Причины и последствия

Большое количество железа в организме не сулит ему ничего хорошего. Но, как правило, в здоровом теле таких проблем не возникает. Избытку элемента способствуют следующие факторы: нарушение обмена веществ, наследственность, частое переливание крови, длительный прием медикаментов, содержащих железо, кислородный голод (из-за чего повышается гемоглобин).

Избыток железа выражается следующими симптомами:

— темнеет кожа (может наблюдаться сероватый или коричневатый цвет);

— ухудшение либидо;

— отечность разных частей тела;

— пониженное давление;

— ощущение боли и ломоты в суставах;

— зуд;

— учащенный пульс;

— ухудшение аппетита.

Вот почему следует знать суточную норму железа и его количество в продуктах питания. В случае необходимости уровень железа можно подкорректировать в ту или иную сторону с помощью еды или медикаментов. В последнем случае необходима предварительная консультация врача. Железо – это небольшой, но важный «винтик» в сложной системе организма, поэтому для здоровья важно, чтобы он правильно работал и приносил пользу.

ЕЩЕ ПО ТЕМЕ

В каких продуктах содержится железо?

Каких продуктов нам стоит избегать? И почему?

Каких продуктов нам стоит избегать? И почему?

Если вы хотите сохранить здоровье, некоторых продуктов все же лучше избегать или, по крайней мере, употреблять с осторожностью

В каких продуктах содержится железо?

В каких продуктах содержатся витамины?

В каких продуктах содержатся витамины?

Бывает так, что по определенным причинам витамины поступают в недостаточном или избыточном количестве. Тогда проблем со здоровьем не миновать. Вот почему важно уметь разбираться в витаминной азбуке и в случае необходимости корректировать прием жизненно важных веществ

В каких продуктах содержится железо?

В каких продуктах содержится цинк и почему он нужен организму?

В каких продуктах содержится цинк и почему он нужен организму?

Мужчинам особенно полезно знать о свойствах цинка, в каких продуктах его искать и какая его дневная норма для мужского организма. Так как эта важная информация поможет не только улучшить состояние здоровья, но и повысить, и укрепить потенцию

Источник: menslife.com

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