El hierro es uno de los minerales más importantes en el ser humano. Revisemos en qué procesos interviene y que funciones tiene este esencial elemento:
- El hierro participa en la formación de la hemoglobina, una proteína que transporta el oxígeno dentro de los glóbulos rojos de la sangre
- Transporte del oxígeno en la sangre
- Hace parte de la proteína mioglobina donde acarrea el oxígeno de los músculos
- Participa como coadyuvante en el desarrollo cognitivo
- Interviene en la síntesis de algunas hormonas
- Regula la temperatura corporal
- Colabora con algunas enzimas que participan en la producción de energía en el cuerpo. Por eso en los textos de Ayurveda se menciona al hierro como proveedor de fuerza
- Esencial en el buen funcionamiento del sistema inmunológico
- Colabora en la síntesis de proteínas
- Actividad antioxidante
- Interviene en la síntesis de ADN (material genético)
- Ayuda en la síntesis del colágeno
- Transporta el CO2 de regreso a los pulmones para ser eliminado por la respiración
- Participa en la síntesis de algunos neurotransmisores como dopamina, norepinefrina y serotonina relacionados con algunas condiciones como depresión, ansiedad y trastorno afectivo bipolar (TAB)
- Según Ayurveda el hierro es importante para la salud visual, articular y el deseo sexual
Hay dos tipos de hierro en tu cuerpo:
Como vimos anteriormente, el hierro es un nutriente indispensable para varios procesos como la construcción de proteínas y de glóbulos rojos. El hierro que necesitamos lo podemos obtener tanto de los alimentos de origen vegetal como de los de origen animal. Sin embargo, estas dos fuentes proveen dos tipos diferentes de hierro: hem y no hem.
El hierro en su forma hem proviene básicamente de las fuentes animales mientras que el no hem de las vegetales. El hierro hem es de muy fácil absorción y utilización por el cuerpo humano (de cada 100mg se absorben 40 mg) mientras que el no hem se absorbe con algo de dificultad (de cada 100 mg se absorben sólo 17mg). Sin embargo, el 90% del hierro proveniente de los alimentos está en su estado no-hem y para que éste pueda ser absorbido debe ser activado por los ácidos del estómago.
Aunque tanto hombres como mujeres podemos llegar a padecer anemia por deficiencia de hierro, las mujeres estamos en mayor riesgo dado que perdemos cierta cantidad de sangre (y por lo tanto de hierro) en forma periódica con la menstruación; adicional al hecho de que tenemos momentos de nuestra vida donde los requerimientos de hierro se incrementan hasta en cuatro veces, como por ejemplo durante el embarazo y la lactancia.
¿Cómo podemos mejorar la absorción del hierro de la dieta?
- Consumir alimentos de sabor amargo, especialmente plantas amargas (rúgula, diente de león, manzanilla, hierbabuena, endivias) incrementa la secreción de ácidos en el estómago mejorando la absorción del hierro proveniente de fuentes vegetales.
- Asegurar el consumo a diario de alimentos ricos en vitamina A (zanahoria, calabaza, papa dulce, brócoli) y C (pimentones, guayaba, cítricos, tomates, kiwi, kale). La presencia de vitamina C aumenta la absorción de hierro hasta en 300%
- Dado que el contenido de hierro en los alimentos dependerá en gran parte del contenido de hierro del suelo en que fueron sembrados, es preferible optar por alimentos frescos y orgánicos.
- La técnica de cocción y preparación de los alimentos puede afectar la absorción del hierro de fuentes vegetales. Los granos, cereales y nueces deben ser puestos en remojo antes de su preparación o consumo y para las leguminosas es muy favorable consumirlas en su forma germinada. La fermentación también es un proceso que aumenta el contenido de hierro en los alimentos.
- Utilizar ollas de hierro forjado puede aumentar la ingesta de hierro en hasta tres veces
- Evitar consumir alimentos ricos en calcio, cafeína o té junto con aquellos alimentos ricos en hierro ya que los primeros disminuyen la absorción de este mineral.
- Los alimentos ricos en Lisina como la quinua y las leguminosas (soya, aluvias, frijoles) mejoran la utilización del hierro de la dieta.
Los Diez alimentos que más hierro contienen son:
- Cárnicos (res, cerdo, pescado, etc.)
- Vísceras (hígado,corazón, riñon, etc.)
- Hojas verdes: espinacas, acelgas, kale, cilantro, perejil
- Vegetales como broccoli, repollo, remolacha, tomates, hinojo, coles de bruselas
- Frutas: uvas pasas, albaricoques deshidratados, granada
- Lentejas y granos integrales
- Frijoles: mungo, soya, pinto, kidney, negro, etc. Especialmente si están germinados
- Lácteos fermentados: yogurt, kumis, kefir
- Algas marinas
- Melaza
Un truco:
El cobre es un metal que facilita la utilización del hierro que consumes en los alimentos. Para obtener este metal simplemente debes dejar agua reposando durante la noche dentro de un vaso o vasija de cobre (sin aleaciones) y beber aproximadamente 100 a 200 ml al día de esta agua.
Cuando eres vegetariano(a) todo el hierro proveniente de tu alimentación está en su forma no-hem y por lo tanto debes estar muy atento a consumir con regularidad de todos los alimentos ricos en hierro y seguir las recomendaciones que mencionamos anteriormente. En especial si te encuentras en algún momento de tu vida en el que hayas perdido sangre (cirugías, enfermedad, menstruaciones, parto) o que tengas altos requerimientos de este mineral como el embarazo y la lactancia.
Muchas gracias, por la información
Muy interesante😊
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In females, the usage of steroids can cause masculinization effects, such
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Additionally, if everyone appears to be doping —
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His affect triggers intense discussions about decca steroid side effects
use. This feat locations him at the heart of debates on performance-enhancing drugs6.
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Coleman proudly said his commitment to being drug-free in bodybuilding.
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Ronnie Coleman labored very onerous and adopted an intense training
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Dorian Yates goes on to clarify that the use of TRT and different testosterone therapy
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He attributes his large lean muscular tissues to steroid
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reduce potential risks. Editor & Content Material Strategist with 10 years of
experience in Powerlifting and Personal Training.
As a Licensed Energy and Conditioning Specialist, he’s dedicated to delivering informative, partaking, and reliable health and health content.
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It’s important to ensure a healthy way of life to attenuate opposed results on liver
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Cutler continued to discuss how he’s taking 200mg of testosterone every
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In my book (not in my precise book, it is a phrase!) and in the books of
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