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Chapter: 11th Nutrition and Dietetics : Chapter 11 : Vitamins, Minerals and Water

Iron : Functions, Food Sources, Symptoms of deficiency

Overall the body contains 2.5g to 4.0g of iron.

Iron

Iron was first recognized as a constituent of the body by Lernery in 1713. It is now known that all the iron in the body exists in combination with protein molecules. 

Overall the body contains 2.5g to 4.0g of iron. Most of the iron in the body is found in the blood, but some is present in every cell bound to iron containing enzymes. Iron is present in Haemoglobin which contains ferrous iron. It is essential for carrying oxygen to different tissues.

Functions

·         Iron is an important mineral needed for the formation of haemoglobin which is responsible for carrying oxygen from the lungs to different cells and tissues of the body in the form of oxyhaemoglobin. Thus iron helps in the oxidation process.

·         It acts as co-factors of enzymes and other proteins.

·         It is required for the formation of red blood cells.

Food Sources of iron:

Haeme iron from animal foods is better absorbed than nonhaeme iron present in plant sources. Liver is the best source of iron. Iron is also absorbed well from red meat like lamb. Nonhaeme iron is present in cereals, millets, pulses and green leafy vegetables. Of the cereal grains, wheat and millets like bajra and ragi are very good source of iron. Inclusion in our daily diet about 50g of green leafy vegetables which are rich in iron can meet a fair proportion of iron needs.



Symptoms of Iron deficiency:

Iron deficiency leads to Anaemia which has the following symptoms:

·         Eyes, tongue and nails become pale.

·         Person feels extremely tired and fatigued.

·         Decreased physical activity and breathlessness on exertion.

·         Tingling sensation in fingers and toes.

·         Nails become brittle and become concave and appear like a spoon.

·         Loss of appetite and giddiness.

·         Poor coordination of body functions.



 

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11th Nutrition and Dietetics : Chapter 11 : Vitamins, Minerals and Water : Iron : Functions, Food Sources, Symptoms of deficiency |

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11th Nutrition and Dietetics : Chapter 11 : Vitamins, Minerals and Water


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