There is too little iron and zinc in the women's diet

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There is too little iron and zinc in the women's diet
There is too little iron and zinc in the women's diet
Anonim

The diet of Hungarian women contains 30 percent less iron than the recommended daily amount, but we do not consume enough iodine and zinc, Nestlé research revealed. The company's dietician gives tips on a diet rich in micronutrients

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The diet of Hungarian women contains on average 30 percent less iron and 10-20 percent less zinc than the recommended daily amount, Nestlé research revealed. Lack of micronutrients such as iron and zinc, as well as iodine, vitamin A, vitamin D, calcium or folic acid can lead to serious diseases, including anemia, blindness and mental retardation.

A diet poor in vitamins and minerals is responsible for the development of many deficiency diseases worldwide, as the consumption of iron, vitamin A and iodine by more than a third of the world's population remains significantly below the recommended amount. Zsuzsanna Szűcs, the company's dietitian, wrote about the prevention of deficiency diseases.

Iron

The most important task of iron is the transport of oxygen and carbon dioxide as a component of red blood cells in the blood. Its deficiency - which can also occur due to various absorption disorders and bleeding - causes anemia. In terms of the development of iron deficiency, babies, young children, adolescents, pregnant women, women of reproductive age (in case of heavy monthly bleeding), the elderly and vegetarians are most at risk.

The best sources of iron are meat, liver and other offal, the absorption of iron from these is two to five times better than from vegetable iron sources (e.g. scallions, sorrel, leeks, parsley, asparagus, currants, mushrooms). Eating a diet rich in vitamin C can improve the utilization of iron in the body.

We can occasionally eat red meat, such as beef or pork. But choose lean parts such as chops or thighs and prepare them in a low-fat way, such as putting them in an oven bag or grilling them. Offal (e.g. liver) should be on the table every one and a half to two weeks.

Iodine

As a part of thyroid hormones, iodine is involved in the regulation of metabolism and affects growth. In areas where the soil and, consequently, the water and the plants are poor in iodine, disorders of the functioning of the thyroid gland (e.g. goitre) may develop. Use iodized table s alt, choose products flavored with iodized s alt and eat sea fish once a week.

Zinc

As part of many enzymes and insulin, zinc plays an important role in the metabolism of nutrients. In its absence, the sense of taste and appetite deteriorate, and the healing of wounds may take longer. In addition to meat rich in zinc, regularly serve dishes made from valuable legumes (e.g. soy, lentils) and eggs. Of the latter, however, the upper limit is five pieces per week.

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