There is some confusion between iron and proteins, more particularly about the properties of a food on the body. rich in iron or rich in protein. We can assume that the complication to differentiate between the trace element and the macronutrient comes from the cartoon. Popeye. In fact, the famous character only has to swallow a can of spinach to magically have big powerful muscles.
Since muscles are associated with protein, some have concluded that iron and protein are the same. Others say that Spinach they are rich in iron and protein.
Would you believe it if they told you that the truth is very different? This article will help you differentiate between iron and protein and explain how they are helpful to the body.
Spinach, rich in iron or not? What about proteins?
Spinach is a beautiful and iron source, it is impossible to say that they are rich in iron.
For a food to receive this rating, it must provide a minimum of 4.2 mg of iron per 100 g. You should know that 100 g of raw spinach only provide about 3 mg of iron …
As to protein is the same. Spinach contains it, but in insufficient quantity to qualify as “rich in protein.” Indeed, for this, food must offer a minimum intake of 20 g of protein per 100 g. The protein content per 100 g of raw spinach is 2.62 g.
Be that as it may, these plants are still interesting in terms of food. They are low in calories, they are rich in Vitamin A, contain potassium, calcium, magnesium, vitamin C and are potent antioxidants.
Difference between iron and protein: the role of each for the body
The difference between the iron and protein can be seen in the role they play in the body.
Role of iron for the body
Iron is a trace element essential for the transport and storage of oxygen in the body. In fact, it represents one of the main components ofhemoglobin contained in red blood cells. They are those that transport the oxygen collected by the lungs to all the organs of the body.
Know that iron is also part of the composition of myoglobin, a metalloprotein found in the muscles of vertebrate organisms. Myoglobin is used to transport and store oxygen, but in the muscles. The body also needs iron to produce the enzymes necessary for essential metabolic reactions. For example, the synthesis of DNA or organic compounds like dopamine and norepinephrine.
Finally, this trace element allows the process of cellular division.
Usefulness of proteins for the body
In the body, proteins serve several important functions. The best known is undoubtedly the one that is filled at a structural level. This is the cbuild and renew muscle cells. Athletes consume it regularly to optimize their recovery after a training session.
Aside from the structural function provided by collagen and keratin, proteins serve other functions. Particularly at the level of oxygen transport in the body. Function provided by hemoglobin and myoglobin, which are transporter proteins.
We look at other proteins, such as:
- Glycoproteins They help the body distinguish its cells from foreign cells.
- Immunoglobulins (antibodies) involved in immune defense.
- Hormones proteins like insulin.
- Enzymes that are involved in a specific chemical reaction (digestion, etc.).
Also, proteins are the only source of nitrogen for the human body.
Daily iron requirements
The daily iron requirements are as follows:
- Child from 6 months to 9 years: 7 mg.
- Adolescents 10 to 12 years: 8 mg.
- Adolescents 13-19 years: 12 mg
- Adolescents 13-19 years: 14 mg
- Men: 9 to 11 mg.
- Women: 11 to 13 mg, even 16 mg in case of heavy menstrual loss.
- Pregnant woman: 20 mg.
- Elderly: 8 to 10 mg.
Among the foods rich in iron, we can find (per 100 g of product):
- King salmon (0.9 mg of iron).
- Blood sausage (22.8 mg of iron).
- The lentils (6 to 7 mg).
- White and red beans (6 to 8 mg).
- Dark chocolate (22.5 mg).
- Quinoa (8 mg).
- Rice bran (18.5 mg).
Recommended daily protein intake
In a healthy adult, the recommended daily dose of protein is 0.83 g / kg / day.
For pregnant women, 1.2 g / kg / day is recommended.
Older people need to consume more protein due to the muscle mass that tends to melt, that is, 1 g / kg / day.
In the list of foods rich in protein, we find (per 100 g of product):
- Lean meat (22 g of protein).
- Turkey breast (24 g).
- Chicken breast (53 g).
- Crustaceans and mollusks (26 g).
- Almonds (21 g).
- Tuna (30 g).
- Spirulina (65 g).
- Seitan (75 g).
- Soy beans (36 g).
- Hemp seeds (26 g).
- Peanuts (26 g).
Finally, very often what is high in protein is also high in iron, such as meat or fish. Hence the fact that these two accusations can be confusing. If you don’t want to worry, use kazidomi filters to choose foods that are high in protein or high in iron.
As for the muscles, we can only advise you to move and play sports, no food can make them appear without effort.