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| Iron |
 Iron
This mineral is important for hemoglobin generating in the blood. Hemoglobinc helps to transport the oxygen to the body tissues. Hemoglobin also colours red blood cells. There is certain amount of iron in muscles.
The lack of iron causes the deficiency of red blood cells in the blood flow (it’s called anemia in the medicine). Paleness, tiredness and short of breath are the symptoms of anemia condition.
The lack of iron happens quite often. The most common categories of people, who suffer from iron deficiency, are babies, teenaged girls and women during menstruation and pregnancy, nursing mothers, sportsmen.
Daily requirement of iron is about 18 milligrams for boys in the age 11-18 and 10 milligrams for older men. The recommended dose of iron for women from the age 11 tills 50 is 18 milligrams a day. For older women the necessary amount of iron is about 10 milligrams a day.
For women during pregnancy the recommended daily dose of this element is about 30-60 milligrams (but everyone should consult a doctor before taking any supplements).
Natural sources of iron are: whole grain products, spinach, bread, breakfast cereals, meats, eggs, nuts, prune, cheddar cheese and lentils.
There are also a large number of iron supplements produced by pharmaceutical industry. Supplements with carbonyl iron are the best for the organism. It’s useful also to take vitamin C supplements along with iron nutrients. Vitamin C contributes to iron assimilation.
The neglected lack of iron can lead to anemia, delayed physical and mental growth of children.
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