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Posts Tagged ‘calcium’

Iron deficiency can occur if the iron you get from food is not enough to replace the amount that the body loses through sweat, blood loss and the change of normal cells.

Iron deficiency can cause anemia, decreased physical performance, fatigue, palpitations, shortness of breath, etc.. Severe iron deficiency can also cause changes in the oral mucosa, including the tongue and skin and nails.

Deficiency may also be caused by a deficiency of stomach acid and lack of vitamin B6, vitamin B12, vitamin C, folic acid, zinc, copper and manganese.

Iron deficiency can cause anemia, cancer, liver disorders, chronic gout in the joints and susceptibility to infection.

Women are more affected than men to iron deficiency due to menstruation. When menstruation stops the need for low iron, but in pregnancy, the need remains great. Anemia and pallor, fatigue and weakness. It affects more women than men. The loss of iron due to menstruation can vary widely between different women. Therefore, some women need more iron than the diet can provide, and must regularly supplement the diet with iron supplements.

Also children and older people, who eat little and / or unilaterally may experience iron deficiency.

The body absorbs 50 to 10 percent of iron in food. The iron in meat and liver is easier to use for the body. These foods can make it easier to absorb iron in the bread and vegetables. Vitamin C can enhance iron absorption, while the bran, tea and foods rich in calcium may reduce.

An overdose of iron for long periods can cause iron deposition in tissues, especially the liver, spleen, pancreas, heart and joints. Since the body simply take the amount you need an overdose of iron is difficult except in the case of red meat and such.

Large amounts of iron is toxic, especially for children, about 3 grams (3000 mg) is considered lethal dose for a child of two years. Iron tablets should be kept away from children!

Note! The recurring use of vitamin C, such as a glass of juice helps the body absorb iron from food. Tea and coffee makes it more difficult.

Iron-rich foods

Iron is commonly found in foods such as organ meats (especially liver), eggs, fish, poultry, green leafy vegetables, whole grains, prunes, raisins, yeast, sugar beets, wheat germ, sesame seeds, seeds poppy, sunflower seeds, bananas, peaches and apricots.

The most common sources are:

- Meat, poultry

- Pan (integral)

- Sausages, offal

- Potatoes

- Fruit, berries, juice

- Root crops and vegetables

The recommended daily intake of magnesium:

- Men: 10 mg

- Women: 10 mg (menstrual cycle 18 mg)

- Pregnant women: 18 mg

- Breastfeeding: 18 mg

Surely you have experienced or know someone who has suffered anemia, fatigue, muscle cramps or weak teeth…? It is important to analyze why you do not miss anything important for our body to function properly. One cause of discomfort may be a mineral deficiency,

Calcium helps conduct the impulses of the nervous system regulates muscle and therefore the contraction of the heart and is involved in blood clotting. Calcium also regulates many cellular functions and is necessary for the activity of certain enzymes.

Most of the calcium in the body is stored in bones and teeth; a small portion is dissolved in body fluids or attached to proteins. For calcium to be absorbed properly, it presupposes the existence of gastric acid, D, and vitamin C in adequate quantities.

The absorption of calcium in our bodies is inhibited by foods such as wheat and bran cereals. It is also inhibited by foods containing oxalic acid such as spinach, rhubarb, and tomato.

If calcium deficiency

if serious deficiencies of calcium can develop rickets, but also soft and porous bones, damage to teeth, muscle cramps, fingers and feet blue. This can cause seizures in the intestine with constipation and cold as a result.

If calcium deficiency is seen in the general mental state, such as nervousness, insomnia, depression and reduced pain tolerance. Also impaired production of stomach acid and menstrual pain.

In case of overdosage prolonged especially in combination with significant amounts of vitamin D, calcium remains in the kidneys, resulting in the formation of kidney stones and calcification occurs. You can, however, be avoided with magnesium and vitamin B6.

Foods rich in calcium

most calcium is found in particular in dairy products like cheese and milk. Calcium is also found in seeds, grains and vegetables. Sesame seeds and sunflower seeds are a particularly good source.

The most common sources are:

- Meat, poultry, fish, seafood and sausages

- Pan

- Cereals, pasta, baby food, pizza

- Milk and yogurt

- Fruit, berries, juice

- Potatoes

The recommended daily intake of magnesium:

Male – 600 mg

- Women: 800 mg

- Pregnant women: 1000 mg

- Breastfeeding: 1000 mg

- Children: 360-700 mg

Iron (Fe) More Minerals – Calcium and Iron

Iron is part of hemoglobin in the blood to carry oxygen from the lungs through the bloodstream to all tissues and carbon dioxide, the other way.

Iron is also part of the enzymes in the control processes of cellular respiration in mitochondria.

An adult contains about 4 grams of iron, most of which are found in the hemoglobin of red blood cells. A small part is found in myoglobin, the red pigment of muscle, small amounts are dissolved in the fluids of the blood plasma of the body, and is part of a wide range of enzymes.

About 20% is deposited in the bone marrow liver and spleen, which can be mobilized if necessary.

Food for pregnant women: For the development of your baby

If you are pregnant you know that you’re different from other women, not only for the great privilege of being a mother but also because now you have to worry about your diet and your baby, but avoid stress, here are some good tips when choosing what to eat.
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