Signs You're Not Getting Enough iron!

For good health, a person needs nutrients and minerals that are important for maintaining an organism that performs its physiological function properly, protecting it from various diseases.

Iron is one of the most important and essential elements of life on earth. It is one of the essential elements of human life and most other living organisms because of its different and important roles, the most important of which is the transfer of oxygen and the production of red blood cells.
The mineral Iron; it is a trace element obtained by humans from different foods, as the lack can lead to many of health problems, the most severe of them is anemia which affects about twenty-five percent of the world's population.and iron deficiency is one of the most common food deficiencies in the world.

What is a trace element?

Are vital food compounds found in the tissues of the body to help it to perform its vital functions, and these elements are available in animal and vegetable food sources.
Trace elements should not be present at high levels in the human body, since their presence is less than 1ppm (1 mg per kg of body weight). the increase or decrease can cause the body to disrupt its physiological functions and thus cause health problems.

• List of trace elements:
  Aluminum, arsenic, boron, bromine, chlorine, chromium, cobalt, copper, iron, fluorine, iodine, manganese, molybdenum, nickel, silicon, selenium, vandium, zinc.

The role of iron in the body:

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• Iron has many roles in the human body and is a key element in the composition of substances that bind oxygen to blood, where iron is linked to the oxygen coming from the lungs to transport it across the body through the blood, after this process is completed, the iron bond is dissolved with oxygen to bind to the carbon dioxide produced by the cells to transport it to the lungs for removal outside the body.
  
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• The iron is absorbed in the intestine from the nutrients eaten by the human, and from the intestine is transferred to the blood to bind to the transferin protein. This protein transfers the iron to the bone marrow to produce the red cells.
  The excess iron is associated with the protein Ferritine, that allows storage. This protein plays a key role in regulating the absorption of iron from the intestine according to the needs of the body.
  
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• Iron has a relationship to the energy needed by humans, which contributes to the conversion of sugars into energy.

• Iron contributes to the production of certain enzymes that play a major role in the production of amino acids and hormones.

• Iron works to strengthen the body's immunity.
  
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• Iron contributes significantly to reducing hair loss.

• Iron contributes to muscle hemoglobin production.

Important:

There are drinks that block intestinal absorption of iron, so do not eat foods containing iron with Drinks such as coffee and tea.

Iron sources:

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People need healthy nutrition to take advantage of the mineral salts and vitamins needed by the body.

• People get the amount of iron the body needs by eating different animal and vegetable sources:
  Meat, liver, egg yolks, milk, poultry, fish of all kinds, cereals such as rice, liqueurs, legumes, onions, apples, pears, dates, grapes, raisins, mangoes, peaches, figs ...

• The amount of iron found in a 100 grams of some food:
  Camel meat: 8.1 mg
  Liver: 8.2 mg
  Spleen: 40 mg
  Kidneys: 6 mg
  eggs: 2.7 mg
  Wheat: 3.1 mg
  Chickpeas: 7.3 mg
  Lentils: 7 mg
  Beans: 6 mg
  Pistachios: 14 mg
  Almonds: 4.4 mg
  Grape leaves: 3.9 mg
  Mint: 8 mg
  Spinach: 3.2 mg
  dates: 2.1 mg

Important:
Iron should be constantly supplied because daily human activities help to lose iron, such as sweating, urination and bleeding.

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The needs of the body for iron:

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The amount of iron in the body is measured by a few grams only, but the needs vary from person to another:

Birth to 6 months: 0.27 mg/day
7-12 months: 11 mg/day
1-3 years: 7mg/day
4-8 years: 10 mg/day
9-13 years: 8 mg/day
14-18 years: 11mg/day (boys), 15mg/day (girls), 27mg/day (pregnancy), 10mg/day (lacation).
19-50 years: 8mg/day (men), 18mg/day (women), 27mg/day (pregnancy), 9mg/day (lacation).
+51 years: 8mg/day

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• Important:
  The increase in the desired level of iron can cause damage and health problems that may lead to damage to the liver or heart, and damage to the pancreas leading to diabetes because the pancreas is responsible for the production of insulin. Therefore, iron supplement capsules should not be taken only as prescribed by the doctor.

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Diseases caused by iron deficiency:

Failure to follow a healthy diet and neglect of iron deficiency may lead to health problems:

• Anemia due to iron deficiency, this is due to a lack of red cells, which hinders the transfer of oxygen from the lungs.
  Nearly half of the world's anemia is caused by iron deficiency, resulting 183,000 deaths in 2013.
  
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• Iron deficiency causes irregular heartbeat because the heart pumps more blood to compensate for hypoxia, leading to heart failure or hypertrophy of the heart muscle.
  
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• Iron deficiency causes late growth in infants and children.

• Caution should be made of iron deficiency in pregnant women because this deficiency can cause premature birth or the birth of a child weighing little.

Symptoms of iron deficiency:

It may not appear all the symptoms because they vary depending on the percentage of iron deficiency:

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• Inactivity, fatigue and inability to exercise.
• Paleness in the skin and lips.
• Headaches and rapid heartbeat.
• Lack of concentration and inability to pay attention and observation.
• Iron deficiency can cause inflammation of the tongue.
• Difficulty and shortness of breath.
• Hair loss.
• Depression and mental disorders.

What causes iron deficiency?

• Parasitic diseases caused by parasitic worms are common causes of anemia.
• Malnutrition and unhealthy fast food cause iron deficiency, especially in children.
• Blood loss leads to iron loss. This loss is often due to chronic bleeding in the digestive system due to diseases such as peptic ulcers, hemorrhoids or colorectal cancer, and blood loss can also be due to menstrual cycle in women.
• ome gastrointestinal diseases, such as gastritis, hamper iron absorption of nutrients.

How iron deficiency is treated?

• Treat the cause of the shortage.
• Eat foods rich in iron.
• Take iron supplements as prescribed by the doctor.
• Eat foods rich in vitamin C because it helps to absorb iron.

References list:

Quatre choses à savoir sur le fer
Fer
Iron, Fact Sheet for Health Professionals
Définition et propriétés du fer
Oligo-élément, wikipedia
Ferritine, wikipedia
عنصر الحديد, موضوع
أهمية الحديد لجسم الانسان, موضوع
فحص مستوى الحديد في الدم
فقر الدم الناجم عن نقص الحديد (Iron-deficiency anemia)
فقر الدم الناجم عن نقص الحديد

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