IRON - A need for our blood.

    

IRON  -  A need for our blood

RBC in the Blood.

Iron is an essential micro-nutrient required by the body. It is the main component of Red Blood Cells (RBC) present in our blood and Myoglobin in muscles. Though required in very small quantities, its existence in blood performs a vital function.

🍎Here it's function goes,

• Oxygen is basic need of all living things for their survival. When  oxygen goes into the body it needs to be transported to each an every cells of the body. This functions is done by hemoglobin present in the blood and myoglobin in the muscles. Both haemoglobin and myoglobin needs IRON for its formation.

      

Function of iron in RBC

Haemoglobin helps RBC to transport oxygen to all cells of the body. A drop in the availability of iron in the body will directly affect oxygen - carrying capacity of the blood to all cells and further will affect the body cell functioning. Therefore, adequate intake of iron is very essential for the body. Without iron, RBC becomes small and pale.

• Iron is also present in some enzymes like catalase, peraoxidase and cytochromes.

🍅Sources of Iron:-

There are 2 types of iron in food : Haem and Non-haem. Haem iron, is found in meat, poultry and sea food, is absorbed more effectively than non-haem iron, which is found in eggs and plant foods.

🍓 Iron requirement as per different age group:-

Infants - 9mg/day

Kids (4 - 6 years) - 13mg/day

Children (7 - 9 years ) - 16mg/day

Boys and Girls (10 -12 years) -21 to 32mg/day.

Adult man - 17mg/day

Adult woman - 21mg /day.

🍵Deficiency symptoms :-

• Pale yellow body
• Irritability
• Less appetite
• Physically less active , tired
• More prone to infections and cold
• Slow weight gain
• Breathlessness 
• A craving to chew on things such as ice
• Deficiency called anaemia occurs.

🍠Few link to iron rich recopies:-

• https://www.tarladalal.com/recipes-for-Iron-Rich--379
• https://lifeisnoyoke.com/iron-bites/
• https://withextraveg.net/high-protein-and-iron-breakfast-slice/
• https://www.indianmirror.com/cuisine/ironrich-recipes1.html

🍒Points to be remembered:-

1. Leafy vegetables, pulses, oats, nuts, eggs are rich sources of iron. This should be a part of our daily intake in good proportion.
2. Iron absorption takes place in presence of Vitamin C. In order to increase its absorption, it should be accompanied by Vitamin C containing food like lemon, tomatoes, orange, mango, etc.
3. Iron rich food should not be accompanied by calcium rich food like paneer, milk and milk products or its supplements.
4. Iron requirement is more for a woman than a man to make up a loss of blood during menstrual cycle.
5. Its requirement also increases during pregnancy to make more blood to supply oxygen to your baby.
6. Its intake also increases during surgery or accidents where excessive loss of blood takes place.
7. Minor deficiency of iron can be corrected by daily providing the body with iron rich food in more amount. 
8. Excessive iron deficiency or anaemia needs to be immediately treated under Doctor's recommendation along with nutrition modification in the diet.

🍑Concluding myself,

Daily requirements of the iron can be fulfilled by adequate balanced diet. Increase in having  junk foods, improper food habits, etc has led to many nutritional deficiencies among the people at very early age. Deficiencies of iron is also commonly  increasing among the population. It needs to be taken care especially by adolescent girls, women, working females and pregnant ladies must take care of their iron requirements .

By Nikita Kansara