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Facts about Iron and Zinc

What are Iron and Zinc ?

Iron and Zinc are minerals, which are nutrients that our bodies need for them to function properly. minerals are very helpful to ensure that our heart, brain, bones, and muscles can function right. Minerals are also very helpful in the production of enzymes and hormones that our bodies need to communicate with themselves to live, grow and even reproduce. There are two types of minerals: macrominerals and trace minerals. Macro minerals are minerals where we need a lot of them to survive, while trace mice minerals are minerals that we only need a small amount of to live.

Iron Energizes You

Iron is a trace mineral that helps strengthen you by giving us energy. Iron boosts our immune system and controls our blood temperature. Iron also helps you maintain healthy blood. It is a component of hemoglobin, which is a protein in the red blood cells. This protein carries oxygen from our lungs to all parts of the body. There are two forms of iron: heme and non-heme. Heme iron is found in animal flesh and non-heme iron is found in plant food. Iron is stored in the liver, spleen, muscle tissue and bone marrow.

You can get heme iron in oysters, clams, mussels, beet, chicken liver, organ meats, canned sardines, beef, poultry, and canned light tuna.

You can get non-heme iron from beans, fortified breakfast cereals, dark chocolate, lentils, spinach, potatoes with skin, nuts, seeds, enriched rice and enriched bread.

we need to eat foods such as lean meat, seafood, poultry, white beans and lentils to have the iron that we need. We can also eat spinach, kidney beans, peas, nuts, and dried fruits such as raisins. egg yolks, broccoli also has iron in them.

When we don't have enough iron in the body, we can experience anemia. Anemia is a condition where we will have not enough red blood cells to carry enough oxygen to our bodies' tissues. We can have the following symptoms: tiredness and lack of energy, problems with concentration and memory, weakening the immune system and pale skin. We can even experience hair loss, brittle nails, rapid heartbeat, shortness of breath, and sensitivity to cold.

It is possible to have too much iron in our systems. When we have too much iron in our bodies, we can experience constipation, upset stomach, nausea, vomiting, and abdominal pain.

Raisins scattered on white background

Raisins scattered on white background

Zinc is Important too

Zinc is a trace mineral that is found throughout the body. Zinc is needed for blood clotting and thyroid function. Zinc is also helpful to heal wounds in our bodies and boost our immune system, where it helps fight viruses. Zinc can help with protecting our vision. Zinc is helpful for us to have healthy growth and helps maintain our sense of taste and smell.

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We can not store zinc in our bodies, that is why we need to eat foods such as red meat ( lamb and turkey ), poultry, fish and beans to stay healthy. We can also eat foods like nuts ( cashew), crab, lobster, whole grains, dairy products, chicken peas, lentils, oysters, oatmeal, mushroom, yogurt, shrimp, scallops, asparagus, milk, bok choy, and broccoli.

When we don't get enough zinc into our bodies, we can experience diarrhea, loss of appetite, impaired immune system, hair loss, eye/skin lesions, reduced sense of smell and taste, swollen tongue, and delayed puberty.

It is also possible to consume too much zinc in our bodies. When we have too much iron in our bodies, we experience stomach pain and vomiting. When we inhaled zinc in our bodies, it is possible to lose our sense of smell. When we applied zinc to our broken skin, we can experience burning, stinging, itching and tingling. Too much zinc can cause copper deficiency as well. Copper is another trace mineral that our bodies need to function properly. This deficiency leads to heart failure, kidney failure, liver damage, brain damage and even death.


References

https://medlineplus.gov/minerals.html

https://medlineplus.gov/ency/article/002422.htm

https://www.healthline.com/nutrition/zinc

https://medlineplus.gov/ency/article/002419.htm

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

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