Il ferro

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Il ferro

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Il ferro è un minerale presente in quantità elevate. E’ un componente fondamentale dell’emoglobina, la proteina che trasporta l’ossigeno dai polmoni al resto del corpo, e della mioglobina, la proteina che rifornisce di ossigeno i muscoli. Questo minerale partecipa anche all’attività di molti enzimi, e l’organismo ne ha bisogno per produrre alcuni ormoni e il tessuto connettivo. Il ferro può essere utile per migliorare la funzione tiroidea.

In quali alimenti è presente il ferro?

Gli alimenti più ricchi di ferro sono il fegato, la carne e il pesce. Anche molti vegetali ne contengono buone quantità. Lo troviamo, ad esempio, nei legumi (come fagioli, piselli e lenticchie), nei cereali, nella frutta secca e nei vegetali dalle foglie verde scuro.
La vitamina C ne facilita l’assorbimento, per questo motivo chi segue una dieta vegana dovrebbe abbinare alimenti ricchi di vitamina C come peperoni, kiwi o peperoncini. La dose giornaliera raccomandata di ferro per un adulto è 14 mg. Le donne in generale dovrebbero assumere più ferro per via del ciclo mestruale. Una sua carenza ha come prima conseguenza l’anemia, cioè la riduzione dei globuli rossi nel sangue e quindi della capacità di distribuire l’ossigeno a organi e tessuti. Le conseguenze sono stanchezza, mancanza di energie, disturbi gastrointestinali, difficoltà di memoria e concentrazione, calo delle difese immunitarie. Un suo eccesso può portare problemi allo stomaco e ridurre l’assorbimento di zinco. Si può arrivare anche alla cirrosi, cancro al fegato e malattie cardiovascolari.

Dai una lettura anche all’articolo “i micronutrienti

Fonte: Humanitas.it

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Alex

Laganà

Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.

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