simple substance of iron is a ductile silvery-white metal that corrodes quickly in high humidity and high temperatures.It burns in pure oxygen and ignites spontaneously in finely divided form in air.

The most common alloys of iron with carbon steel, cast iron and stainless steel with additions of chromium, nickel, manganese.In nature it is rare to find in its pure form, is that the composition of iron-nickel meteorites.

This trace element has several oxidation states, which is an important geochemical feature.

iron in the human body

Its content is about 4-5 of about 70% of the total amount is in the blood.The residue is found in liver, spleen and bone marrow.

ability to improve the absorption of - manganese, copper, cobalt, and ascorbic acid, degrade - oxalic acid, phytin and phosphate.Also prevents the absorption of strong tea.

It helps iron hemoglobin to bind oxygen received by the lungs and carry it to all cells of the body.It turns out that in the microcell hemoglobin binds ox
ygen is 100 times better than in any other combination.Only one such function confirms its importance for metabolism and energy.

As for myoglobin, then without working muscles are not able to get enough oxygen.The iron in myoglobin provides muscle performance during exercise, because the oxygen coming from the blood is consumed very quickly.

In pregnancy this useful trace element needs to be much more.Here's why:
  1. It is required for fetal development and normal functioning of the placenta, especially the 2nd and 3rd trimesters of pregnancy.

  2. volume of blood while carrying a child increases by almost half, therefore, requires more hemoglobin.

  3. Iron deficiency anemia during pregnancy leads to premature birth and low weight of the fruit.

Daily requirement:

  • for children is - 4-18 mg;
  • for men - 10 mg;
  • Women - 20 mg;
  • For pregnant women - 30 mg.

What foods contain iron

What foods contain iron

the first place in the list of products that increase the hemoglobin is meat, namely beef.This product provides the body to 22% iron.In beef and pork, the figure is slightly lower.Approximately 11% of the iron is absorbed in the use of fish.

followed by liver, tongue and kidneys.Then there is buckwheat, beets, peas, beans, lamb, oatmeal, eggs, apples, wheat, persimmons, pears (read about the benefits of pears), nuts, figs.It is also recommended chicken, pork, barley, barley grits, potatoes, rice, green onions, radishes, plum, cherry, pomegranate, raspberry, strawberry, black currant.

Since vitamin C helps to better learning, it is advisable to use meats with fresh vegetables.

prevents the absorption of wheat and other cereals, so when anemia is better to eat meat without bread, cereal and pasta, as well as a side dish to choose green peas, potatoes, beans, cabbage and other vegetables.The amount of iron absorption can be increased by 2 times, if after food rich in this trace element, drink a glass of orange juice.

better have iron and calcium-containing products at different times (calcium prevents), as well as to minimize the coffee and strong tea - because they contain tannins will block its absorption.

Finally: cooking you must use a cast-iron cookware - it keeps iron in 9 times.


deficiency may occur in the case of chronic blood loss in peptic ulcer disease, pulmonary, nasal bleeding and kidney, liver cirrhosis, hemorrhoids, prolonged and heavy menstruation.

It may also be due to increased demand during growth, pregnancy, lactation.However, the most common cause remains unbalanced diet, where no meat products.

Signs of deficiency:

  • breathlessness and muscle weakness
  • dry skin
  • brittle hair and nails
  • premature wrinkles
  • memory impairment
  • irritability, drowsiness
  • pale skin
  • tendency to dizziness and fainting


In this case, the excess trace elements accumulate in the cells of the heart, the liver, the pancreas, which can cause damage to tissues and organs in violation of physiological functions.

reason may be an increased absorption of iron from the digestive tract, some hereditary diseases, massive blood transfusion or uncontrolled use of iron-containing preparations.
Author: Marianna for | Photo Collage