There is no doubt about the health benefits of iron. This type of mineral is not only good for supporting the immune system, but also for preventing and treating anemia. The intake must therefore always be observed. To experience the optimal benefits of iron, you must consume enough iron each day. A lack of iron in the body can cause various diseases, one of which is iron deficiency anemia.
On the other hand, if the body absorbs too much iron, the impact can lead to iron poisoning. However, this is very rare in adults.iron poisoning occurs more often in children on the many Iron supplements specifically used for children since they are considered sweets.
Various benefits of iron for the body
Iron is one of the most important minerals to consume as it has many benefits for the body’s health. Some benefits of iron for the body are:
1. Overcome anemia
The main benefit of iron is to gain it all at once, prevent and treat anemia. The Combs because Iron plays an important role in the formation of hemoglobin, the protein in red blood cells that carries oxygen from the lungs throughout the body.
Without enough hemoglobin, this condition can lead to anemia. Iron deficiency causes several Symptoms such as tiredness, dizziness, shortness of breath, headache and palpitations.
2. Maintaining the muscle function performance
Not only does it play a role in the formation of hemoglobin, iron is also an important component of hemoglobin, a protein that helps deliver oxygen to muscles. In this way, the muscles continue to function and work optimally.
3. Increase stamina
The next no less important benefit of iron is improving the efficiency of the immune system. With good immunity, the body remains healthy and is not susceptible to various infectious diseases.
4. Maintain healthy brain function
Several studies state that low levels of iron in the body decrease the ability to, decrease concentration and improve memory. For this reason it is important to have adequate iron levels to maintain the health of the brain and to stay awake and to function properly.
5. Reduce symptoms of which syndrome of restless legs
The appearance of symptoms of the syndrome of restless legs or Willis-Ekbom disease is also commonly associated with certain nutritional deficiencies associated, and one of them is iron. To treat this condition, doctors usually recommend iron supplements.
6. Prevent the risk of premature birth
Iron is also one of the important minerals for pregnant women. This is because iron deficiency in pregnant women is known to increase the risk of having a preterm or low-birth-weight baby. It is therefore important for pregnant women to consume enough iron.
7. Optimize children’s cognitive development
Not just for pregnant women, the benefits of iron for children are just as important. Several studies state that iron plays an important role in brain development so it can optimize children’s cognitive development. Conversely, iron deficiency in children can have a negative impact on intelligence, speech and language skills, and child behavior.
Read also: The benefits of zinc for the skin
Foods high in iron
Below are some foods that contain high amounts of iron, including the following:
- Cereals are food from grains, Extrusion, oat bran and cornmeal. Muesli is usually eaten in the morning for breakfast, muesli is also usually added with milk or yogurt. So it has a very high iron content.
- Beef is beef that is commonly used and becomes the purpose of food consumption. Does not contain beef only vitamins, but also has a very high iron content.
- Oysters are a group of shellfish with a relatively flat, calcareous shell. Oysters are also rich in iron. Have 3 ounces of oysters (7.8 mg) of iron.
- Dried fruits are fruits that are processed by drying in direct sunlight or with an artificial becoming drugged Oven However, dehydrator) retains its flavor and aroma, so dried fruit contains iron.
- Kidney beans are a type of legume eaten by several varieties of Phaseolus vulgaris can. Fruit, Seeds and leaves are used by man as a vegetable. A cup of kidney beans (6.6 mg) Iron.
advantages of sunbathing for the skin?
So far, there have not been many studies on the negative effects of too much iron. In fact, too high levels are also quite harmful to the body, such as. B. Liver disease, kidney problems and sometimes diabetes. High iron levels can also increase the risk of bacterial skin infections such as cellulitis increase.Increased influenced deeper skin layers and abscesses.
Recent studies have finally shown that iron is also an essential nutrient for bacterial survival and growth. Unfortunately, this is still the first global study to use large-scale population data to further investigate the relationship between high iron levels and bacterial skin infections.
Dr Defender Gill of Imperial College London added that using the data already recorded, this global study was able to quickly and efficiently determine the effect of genetically elevated iron status on hundreds of clinically relevant outcomes. The study confirms iron’s ability to protect against anemia and suggests that this mineral may also reduce the risk of high cholesterol.
However, it has also been found that high levels of iron increase infections. Previous studies have manipulated iron status in people with anemia, but so far none of these studies have focused on iron levels for controlling skin infections or regulating cholesterol levels. The researchers believe they need experimental data before trying to get accurate data on these results.
Make sure that daily recorded amount of iron is sufficient
As more research is needed on the effects of excess iron on skin, you should again consume it as directed by a doctor. This can also be the right way to deal with skin infections or at least avoid unwanted complications.
The following is the daily dose of iron you need:
- 8.7 mg per day for males over 18 years.
- 14.8 mg per day for women aged 19 to 50 years.
- 8.7 mg per day for women over 50 years of age.
You should be able to get all the iron you need from your daily diet. Women who have a lot of blood loss during heavy periods are at higher risk of developing iron deficiency anemia and may need to take iron supplements.
Other Effects of Excess Iron
Aside from being a way to treat skin infections or prevent complications, there are other side effects that can occur if you consume too much iron (more than 20 mg). Examples of these effects are:
- constipation.
- The feeling that the body is not fit.
- Stomach pain.
Very high doses of iron can be fatal, especially when ingested by children. Therefore, always keep iron supplements out of the reach of children.
Read also: Benefits of vitamin E for skin and fertility
