The trace element iron is for a whole series of vital metabolic functions in the body, irreplaceable, supplied as a component of hemoglobin in red blood cells every cell in the body with oxygen. Iron deficiency is shown by blood poverty (anemia), fatigue, susceptibility to infection, affects approximately 20 percent of women and ten percent of men in Germany. The higher risk of women can be explained by the menstrual, drops back, if the women capable of childbearing phase of life is over. Exciting, but just no time?
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How dangerous is the Excess of iron is
iron deficiency is known, and many nutrition-conscious people pay attention to sufficient supply of iron. A lot more people could be anything other than a lack of iron, namely, an Excess of this trace element. Of these, only the least-probably know, although a high risk for diseases associated.
– haem iron and Non-haeme-iron, which are the differences
it is Important for these relationships first and foremost – there are the two well-known, different forms of iron, wherein only the can be a health risky:
1. – Haem iron , so divalent iron (Fe), especially in red meat and sausage included. – Haem iron has a high bioavailability, the body can still recycle 20 percent from food.
2. Non-haeme-iron , the trivalent iron (Fe3), from plant nutrient suppliers, such as legumes, whole grain cereals, nuts, Oilseeds, and vegetables. Non-haem iron must be oxidized to be in the small intestine to a Form of Fe, so that it can benefit the body. In this way, only about five percent of the iron coming from the food to the effect.
The iron requirement per day at 15 milligrams for women and 10 milligrams for men. More on the topic of nutrition
Underestimated risk to health-haem iron
it is established that the majority of people in the industry are supplied to Nations at least “adequate” with the track element. Due to our meat – and sausage-heavy diet, the majority is even oversupplied-with-haem iron, and risk diseases. On these contexts, various studies point.
“We expect too much-haem iron from meat consumption and negative health consequences,” explains Matthias Riedl, member of the management Board of the Association of German nutrition physicians (BDEM) and diabetologist, nutrition, medical doctors, Internist, General Manager and Medical Director at the Medicum Hamburg.
a Lot of iron from meat and sausage is not species-appropriate for humans
Normally controlled by a complex mechanism of substances in the liver and intestinal levels of iron. Too much iron storage is measured Ferritin, a protein, slows down the body’s absorption. “In the case of large quantities of haeme-iron, the work is not sufficient, the body takes it further, simply because this iron is extremely easy to recycle,” says the expert.
The cause lay in our evolutionary history explains the diet doctors. Up to two million years ago, man was a pure plant-eater, only of Recreational use came animal. That was sometimes more, mostly less meat is eaten, in any case, very much less than it is today on a regular basis. The human organism is not established.
– haem iron feeds cancer cells
The excess Iron is deposited in the pancreas, liver, and spleen, can strain the organs. But that’s not enough. “- Haem iron can promote certain chemical Compounds, mutations – for example, in intestinal cells, but also on other cells,” warns the Internist.
in addition, these Compounds are cytotoxic, so they can not change the cells, but also damage. “And cancer cells are fed by-haem iron, so to speak, right,” says the expert. Malignant cells have a high demand for this Form of the trace element. A high intake of haeme-iron, therefore, causes existing cancer cells to grow better and the immune system to more. More on the topic of cancer
Diabetes and arteriosclerosis meat fans meets more frequently than the average
Many nutritional studies have shown in addition to the connection between-haem iron and cancer, two other negative effects of the “flesh to iron”:
1. Numerous studies show that people who consume a lot of sausage and meat, have the most frequently type 2 Diabetes .
2. In addition, these food preference moves more frequently than the average arteriosclerosis , and with the well-known result of diseases hypertension, heart attack and stroke.
the higher the meat consumption, the higher the risks for cancer, Diabetes, and atherosclerosis, are so. What is actually behind it: “If the person eats humanely’, so too much red meat and sausage to eat, and to-haem iron so much, is he sick,” warns Matthias Riedl. As is well known, in the case of primitive peoples, the feed is still original – very little meat and no sausage, atherosclerosis, non-food, for example.
Trivalent iron from plants is converted into two equivalent
– haem iron thus acts more of a negative impact on the body. Non-haem iron, however, these health risks, however, in the body, in order to make it available in the divalent iron is converted. It is not as unfavourable as in the divalent-haem iron? “No, because the trivalent iron from plants is transformed to a two-valued, but non-haem iron”, clarifies the expert. to provide
vegetables and fruits with lots of iron
the body without the meat, with sufficient iron to provide a number of plant foods that have a high content of Non-haem iron, such as:
- lenses around 2.7 mg/100gr
- chickpeas around 2.7 mg/100gr
- peas 1.5 mg/100gr
- spinach 3.6 mg/100gr
- chanterelles 6,5 mg/100gr
- elderberry 1.6 mg/100gr
- pine nuts 9,2 mg/100gr
- millet 6.9 mg/100gr
- linseed, kibbled 8.4 mg/100 grams
- Amaranth to 8.9 mg/100gr
bioavailability of iron from vegetable and fruit intelligent
upgrade for Sure, none of this food provides as much iron as meat. “The iron availability from the plant-based foods, but through a clever combination of the ingredients of a meal to increase,” says Matthias Riedl. Example, Vitamin C improves the absorption. Proposal for a daily schedule:
- Morning: oatmeal/cereal with fruit, a glass of orange juice for Breakfast or lunch,
- Lunch: millet salad with peppers (the peppers are very Vitamin-C-rich),
- Dinner: wholemeal pasta with broccoli, or parsley pesto All of the important messages to the Coronavirus in the FOCUS Online Newsletter. Subscribe now.
coffee and tea inhibit iron availability
However, there are also plant substances that inhibit the absorption of Iron. About Phytates and polyphenols, these plant substances are included in coffee and tea. You are not during, directly before and after an iron containing meal in these drinks. In whole-grain products in contrast, the Phytatgehalt plays a less important role, since they convince with their high iron content.
iron requirements of healthy, ceilings, and even certain meat is allowed
“Who are vegan eat a pure vegetarian, but can still get enough iron, especially women, are at risk,” says the expert.
especially for Pregnant and Breastfeeding women should take in case of a proven lack of iron supplements. Otherwise, an ‘appropriate’ solution is valid for all: that means That a small, a moderate meal of meat per week, preferably poultry meat, because white meat is not statistically associated with the above-mentioned risk of disease.
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