Mineral essential to the body, iron is an element that is found in very small amounts in the body.

Iron is a mineral essential to the production of blood. It lies largely in the blood and is a component of hemoglobin. This is actually the iron that gives the color of hemoglobin, which allows the transport of oxygen from the lungs to all cells. In the body, iron is not an isolated since then constitute a poison but it is associated with proteins called ferritins. Like most of the iron found in the body is recycled, the losses of this mineral are very low. An additional 0.91 mg of iron per day for adults is necessary for small losses and according to WHO.

The adult body contains 3-4 g of iron, which, despite the small amount, performs vital functions. Iron plant is in the form of ferric salts. Iron from foods of animal origin is in the form of ferrous salts. According to the World Health Organization (WHO), the daily iron requirements for children are 4 to 6 mg for adolescents aged 10 to 13 mg for men than 9 mg for women between 8 and 20 mg. The iron from plant sources is less well absorbed, however, by associating it with foods rich in vitamin C, its absorption is made easy. Iron from animal that is easily absorbed foods of animal origin do not contain much iron than beef liver. Examples of foods that contain more iron (in mg) are (100 g):


# Spirulina with 53-mg

# Yeast with 17.6 mg

# Soybeans with 12-mg

# Beef liver with 11 mg

# Sesame with 10 mg

# Pollen with 9 mg

# White beans with 7.6 mg

# Pistachios with 7.3-mg

# Lentils and sunflower seeds with 7 mg

# Sprockets with 5.2-mg

# Chickpeas, oats, almonds and wheat and some with 4 mg

Essential to the process of transport of oxygen, the iron of plant origin, to be easily absorbed, should be associated with foods rich in vitamin C. As important as other minerals such as calcium, phosphorus, iodine and magnesium, iron is a mineral essential for the proper functioning of the body. The risk of anemia and anemia itself may be avoided by eating foods rich in iron.