Iron in apples
Iron is a necessary element for human life. First of all, it is responsible for transporting oxygen to all cells of the body. If this function is not performed, physical and mental activity decreases, the heart rhythm is disturbed. Iron in apples is one of the available sources of replenishment of our body.
Iron in apples
On average, the human body contains 4-5 grams of this element, of which most are involved in the transfer of oxygen, and the rest is located in muscle tissue, bone marrow and internal organs.
This stock needs daily replenishment.
- For women, the daily intake (15-17 mg) for physiological reasons is higher than for men (10 mg).
- Adolescents (14 to 18 years old) also need an increased serving of Fe (1-14 mg).
- Newborns manage their own supply of mineral.
- Children from 0.5 to a year need 1 mg of iron per day.
- After a year and up to 3 years, the daily intake is 7 mg.
- From 4 to 8 years old, children should receive 10 mg of this element, and from 9 to 13 years old - 8 mg.
The benefits of apples
Of course, apples contain iron: 2.2 mg per 100 grams of product.
It would seem that all problems have been resolved. However, in reality, the mineral is not completely absorbed from plant foods. The human body receives only 3-7% of the consumed amount. This is too little to cover the daily allowance, and therefore many believe that the usefulness of these fruits is a myth.
Of course, there are products in which the iron content is much higher, but apples are not useless.
There are several factors that improve mineral absorption.
First of all, we are talking about vitamin C, the content of which in acidic apple varieties exceeds 5 mg per 100 g.
In addition, for effective absorption of Fe, vitamin A and folic acid (B9) are needed - all this is in the apples. It follows that there are additional favorable conditions for the assimilation of the mineral.
Of course, apples alone can not satisfy the daily requirement for iron, but they are undoubtedly useful for creating a balanced diet.
Which to choose
It’s good to eat whole apples with a peel
Of the red, yellow and green apples, the latter have the greatest benefit.
According to scientific studies, in some green varieties of apples, the iron content is significantly higher than the average (for example, in Semerenko variety).
And green fruits contain more vitamin C, which contributes to better absorption of iron.
However, there are also rosy varieties with a sour taste, in which the content of vitamin C is also high (for example, the Earley Geneva variety).
Dried fruits retain a significant portion of Fe, but few vitamins remain in them.
Vitamin C is destroyed very quickly - not only during heat treatment, but also when cutting the fruit. It is most useful to eat whole fresh fruits along with the peel.
It is important not only in which apples have more iron, but also how to improve its absorption in order to get the maximum benefit.
- To improve the absorption of Fe, combine apples with foods that include vitamin A, such as carrots or pumpkins. So, the benefit of apple juice will increase if you mix it with pumpkin or carrot (which by the way will also improve the taste of the drink).
- A great combination of meat and green apples (for example: a duck stuffed with sour apples). An additional benefit of such a dish is that meat is easier to digest with green fruits.
- It is also useful to combine apples with products containing folic acid: oranges, mangoes, avocados, green salad and spinach. This is convenient when making prefabricated smoothies and freshly squeezed juices.
- A favorite combination of all confectioners - apples and cinnamon. They also help the absorption of Fe.
- Foods high in Ca or Mg interfere with the absorption of iron. You should not combine apples and sesame / nuts / seeds / chocolate. It is delicious, but the benefits are reduced.
- Home apples grown with their own hands or bought from trusted gardeners are more likely to assimilate Fe. The skin of the store fruit is covered with wax and needs to be cut off, which destroys a lot of vitamin C. In addition, store apples are rarely just picked, and the longer the fruit lies, the less vitamins it contains.
The iron content in apples does not make it possible to meet the daily needs of a person, but still the benefits of these fruits are not a myth. Thanks to the present vitamins C, A and B9, the mineral is better absorbed by the body.
Thus, apples from the garden will be a great addition to a balanced diet, which will help replenish the reserves of the valuable substances we need.