{"id":4803,"date":"2016-12-03T19:59:43","date_gmt":"2016-12-03T17:59:43","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4803"},"modified":"2016-12-03T19:59:43","modified_gmt":"2016-12-03T17:59:43","slug":"our-need-for-iron","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/our-need-for-iron\/","title":{"rendered":"Our need for iron"},"content":{"rendered":"<p>The recommended daily iron allowance for adults is 10mg for men and<!--more--> 15mg for women. Human body contains 2-4gr of iron approximately. The needed amount of iron is related to weight, age, sex, body growth and possibility of pregnancy.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-4791\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-00.jpg\" alt=\"iron-00\" width=\"400\" height=\"221\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-00.jpg 672w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-00-300x166.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-00-200x111.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-00-400x221.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-00-600x332.jpg 600w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Iron rich foods<\/p>\n<p>Red meat, fish and poultry contain iron. In these foods the 50-60% of iron is easily absorbable, contrary to vegetables in which iron can\u2019t be easily absorbed and it is not of a good quality . Vitamin C, vitamin B12, folic acid, citric acid and carbohydrates such as fructose and sorbitol help iron absorption. When we consume animal products rich in iron, combined with vegetables we increase the iron absorption.\u00a0 Coffee, red wine, soybean and sweet potatoes must be avoided since they prevent iron availability and absorption.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-4789\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-2-1.jpg\" alt=\"iron-2\" width=\"400\" height=\"234\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-2-1.jpg 448w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-2-1-300x175.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-2-1-200x117.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-2-1-400x234.jpg 400w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Food\u00a0 sources of iron :<\/p>\n<ul>\n<li>Red meat, particularly beef<\/li>\n<li>Fish<\/li>\n<li>Poultry<\/li>\n<li>Seafood<\/li>\n<li>Nuts<\/li>\n<li>Dried fruits (raisins, apricots and plums)<\/li>\n<li>Eggs<\/li>\n<li>Lentils<\/li>\n<li>Beans<\/li>\n<li>Green leafy vegetables (spinach, broccoli)<\/li>\n<li>Black bread<\/li>\n<\/ul>\n<p>Apart from pharmacies, we can find vitamin C in broccoli, grapefruits, kiwi, leafy vegetables, mangos, melons, oranges, peppers, strawberries and tomatoes.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-4795\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-3-1.jpg\" alt=\"iron-3\" width=\"400\" height=\"238\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-3-1.jpg 499w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-3-1-300x179.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-3-1-200x119.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/iron-3-1-400x238.jpg 400w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201cAthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d, General Manager &amp; Owner of AthensTrainers\u00ae<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1443 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/varvara-150x150.jpg\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/varvara-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/varvara-150x150.jpg 150w\" alt=\"varvara\" width=\"150\" height=\"150\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The recommended daily iron allowance for adults is 10mg for men and<\/p>\n","protected":false},"author":1,"featured_media":4792,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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