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Source text - English IRON, one of the most abundant metals on Earth, is essential to most life forms and to normal human physiology. It not only burns up a lot of garbage, it regenerates as well, transporting oxygen to every cell in the body. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance and decreased immunity.
On the other hand, excess amounts of iron can result in toxicity and even death in extreme cases. Almost two-thirds of the iron in the body is found in haemoglobin, the protein in red blood cells that carry oxygen to tissues.
Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions. Iron is also found in proteins that store iron for future needs and that transport iron in blood. Iron stores are regulated by intestinal iron absorption.
Women are more likely to be deficient in iron than men, because each menstrual period they use about 15 to 30mg of iron. If this loss is not overcome by including sources of iron in the diet, anaemia can result.
In the animal protein group red meat is the richest source of this mineral, followed by chicken and fish. However, iron can also be obtained from other sources, an important factor to consider for vegetarians and those with high cholesterol problems. In the plant world iron is available everywhere you look.
There is an abundance of it found in all the green, leafy vegetables, particularly in the darker leaves. Iron is also in high concentration in some seeds, particularly in the germ of wheat. A generous spoonful of wheat germ sprinkled over your breakfast cereal will almost be enough for your daily requirement. Other rich sources include whole or enriched breads and cereals, legumes, nuts and some dried fruits.
Natural unprocessed bran gives you plenty of iron and tones up your bowels as well. Pumpkin seeds, dried and fresh, are high in this mineral and sesame seed follows not far behind. Herbal teas, such as alfalfa, will add to your iron intake and soya beans are exceedingly rich in it, as are most of the bean family.
Yoghurt also contains this mineral and is an excellent food to include in your diet if your digestion is weak, or if you are recovering from an illness.
All leafy green vegetables, with the exception of spinach, which contains oxalic acid that inhibits the body from using the iron it contains, are a good source of this mineral.
Iron is the mighty mineral that provides the driving force to give us that get-up-and-go to enjoy life.
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I'm a native Chinese speaker who has more than two years experience as Chinese>English translator and proofreader. I attended MSc of translation at Imperial College London and specialise in the field of IT and tourism.
I've also involved in several web localisation projects which received positive feedbacks from clients.
Please contact me if you need CH>EN language service. Thanks for viewing.
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