2047654
Description
Mind Map by lorettamccann, updated more than 1 year ago
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Created by lorettamccann
about 9 years ago
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Iron
- Dietary Forms
- Haem Iron
- Flesh Foods - Red Meat, Organ Meats & Poultry
- Represents 10% of the dietary iron but absorption is 25%
- Flesh Foods - Red Meat, Organ Meats & Poultry
- Non-haem Iron
- Flesh & Plant foods - Dark Leafy Green Veg (Parsley), Pine Nuts, Apricots & Dried Fruits
- Represents 90% of our dietary iron but absorption is only 17%
- Flesh & Plant foods - Dark Leafy Green Veg (Parsley), Pine Nuts, Apricots & Dried Fruits
- Haem Iron
- Supplements
- Recommended for
- Pregnant Women / Infants / Young Children
- Pregnant Women / Infants / Young Children
- Best Absorbed = Iron Sulphate & Iron Chelate
- Absorption improves when supplements are taken on empty stomach or between meals
- Absorption impaired with tannins, Ca 2+, Oxalates & Phytates
- Examples Spinach, Kale, Chocolate, Rhubarb, EDTA in foods additives reduces absorption by 50%
- Examples Spinach, Kale, Chocolate, Rhubarb, EDTA in foods additives reduces absorption by 50%
- Absorption improves when supplements are taken on empty stomach or between meals
- RDA = Women at 14mgs/day
- RDA = Men at 10mgs/day
- Recommended for
- Metabolic
Functions
- Haemoglobin - Oxygen Transport
- Myoglobin - Oxygen storage in muscle
- Catalase & Peroxidase - enzymes that prevent against reactive oxygen species
- Cytochromes critical for energy production in the electron transport chain
- Immune Function Regulator - essential growth factor for bacteria
- Prooxidant - excess Iron promotes Lipid Peroxidation and tissue damage
- Iron Recycling
- Haemoglobin - Oxygen Transport
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