Vegetarian diet and supply of iron necessary for the body

Question: “How can I tell if I’re getting enough iron?”

Answer: This question is very important. Iron is an important part of blood hemoglobin, a protein that red blood cells use to carry oxygen from the lungs to all parts of the body. If your body is low in iron, you may feel weak and lethargic because your organs are not getting enough oxygen. Most of us have a laid back attitude when it comes to painting a picture about red meat. But it also contains cholesterol, animal fats and many other undesirable things.

You can easily get the iron your body needs by following a healthy vegetarian diet. In fact, Community Nutrition and Diet America and Canada in 2003 reported that vegetarians are generally received more than Ghyrgyahkhvaran Iron and Iron intake Vgnha most cases have been reported. This is because legumes and plants that have green leaves and that vegetarians and vegans are very fond of are rich in iron, and other foods that are fortified with iron (for example, whole grains for breakfast) are as evident from the packaging.

Each 1 cup of green vegetables contains 1-3 mg of iron, depending on the type of vegetables you choose. Each ½ cup of beans contains 2-3 mg of iron. One bowl of iron-fortified cornflakes contains 18 milligrams of iron. How much iron does our body need? The recommended virtual dose for adult men and women over the age of 50 is 8 mg per day. For women between the ages of 19 and 50, the recommended virtual dose is 18 mg per day (this amount of iron is recommended to make up for what is lost during menstruation).

So how does a vegetarian’s body become deficient in iron, despite the plant foods it eats daily? There are several reasons, first, some of them eat everything except nutrients, vegetables and legumes rich in iron! In this way, the body does not receive much iron. Dairy products also block the absorption of iron: If you drink a glass of milk with your meal, it halves the amount of iron absorbed from other foods. Young women lose some of their body iron every month due to menstruation. Runners also lose a lot of iron, one due to transpiration and the other due to multiple injuries to their legs, which leads to the breakdown of red blood cells.

Question: Is there a difference between iron in plants and iron in meat?

Answer: Yes, the iron in plants is called nonheme iron. Its absorption depends on the amount of iron in your body. This means that if your body is deficient in iron, it will absorb a large amount of the iron in the food you eat. But if your body’s iron levels are high, nonheme iron is slightly absorbed by the body. It is good for the body. In this way, the body absorbs only the amount of iron it needs and not more than it needs.

The iron that the body absorbs from meat is called heme iron. Its absorption rate does not change. Your body may have enough iron stores, but heme iron enters like an uninvited party and it doesn’t matter if you need it or not! As a result, most carnivores are exposed to excess iron, which is very dangerous because iron ignites the production of free radicals, molecules that damage the body’s tissues. Now look at it from this perspective: iron rusts; That is, it oxidizes. For iron in your body, a similar chemical process can occur that makes an old nail red. In the process, iron releases free radicals, which are linked to aging, cancer and heart disease.

Question: Should we take iron supplements?

A: No, unless your doctor determines that you are iron deficient. In the past, iron was responsible for answering life’s problems. If you felt weak or tired during the day, iron pills and various medications promised to increase iron and of course vitality. This, of course, was a misconception, because too much iron is as dangerous and common as iron deficiency.

So if you think your body is low in iron, just give it a try. This test is quick and easy. And since high levels of iron in your body can be dangerous, doctors are very happy to see that your iron test result is balanced. But if you really do have iron deficiency, your doctor will look into the causes and why. The first cause of concern is bleeding, which is sometimes caused by a normal menstrual process or abnormal factors such as a stomach ulcer or bowel cancer, which require further investigation.

If your body needs iron absorption, eating vegetables and legumes along with foods rich in vitamin C , such as fruits and juices that increase iron absorption, is a good idea. Avoiding dairy is also helpful (and do n’t worry about calcium deficiency , green vegetables and legumes are a healthy source of calcium). Iron supplements are only necessary in rare cases.