He iron It is essential for the formation of hemoglobin, responsible for distributing oxygen throughout the body. In fact, we have an average of 4 grams of this mineral in the body, of which 65 percent is active in hemoglobin, although it is necessary to store the rest for when the body requires it.

What is ferritin?

Ferritin is a protein in which up to 30% of the body’s iron is stored.; the rest of the iron is found in myoglobin and other enzymes.

These are some of the characteristics of ferritin:

• It has a sphere-shaped outer shellapoferritin, and stores within it ferrohydroxide oxide, the organic form of iron in the body.
• Keeps iron solublein non-toxic form and available for use by the body. When iron levels in the blood drop, some of the stored iron is released as ferritin.
• It is formed in the intestineespecially from non-heme iron present in foods of plant origin, such as legumes and nuts. Iron from animal origin is incorporated into other macromolecules.
• Distributed by numerous organssuch as the spleen, bone marrow, intestinal mucosa, liver, lymph nodes, immune system cells, and blood. But it is also found in almost all body cells.

Naturally, the body loses one milligram of iron every day through shedding of skin and hair cells, and women in the fertile period twice as much, through menstrual blood.

When there are iron deficiencies, its absorption in the duodenum increases. To promote this absorption it is necessary to replenish it through a balanced diet and know its bioavailability.

In this video you can review the most common mistakes that are made in the diet when it comes to assimilating iron well:

What is ferritin used for?

The function of ferritin is store and regulate iron in the body. Ferritin is necessary for the formation of red blood cells and oxygen distribution. It is essential in cellular respiration, in power generation and favors the immune system activity.

Blood analysis of ferritin level is the most reliable marker of iron deficiency or excess and indicates the existence of inflammation.

Low ferritin: What happens when there is a deficiency?

A low ferritin level indicates iron deficiency anemiathe most common of nutritional deficiencies.

The decrease in ferritin translates into a reduction in red blood cells that supply oxygen to cells.

The most common symptoms are tiredness, fatigue, irritability, paleness and rapid heart rate.

He ferritin deficiency It is more common when there is anemia due to heavy periods, pregnancy or breastfeeding. Other common causes are: digestive malabsorption, celiac disease, dietary deficiencies, anorexia and tumor processes. In childhood, adolescence and old age, higher doses are required.

Dangers of high ferritin

High ferritin is due to a ferritin overload, which indicates a great inflammation due to liver diseases, rheumatoid arthritis, hyperthyroidism, insulin resistance and metabolic syndrome.

Having high ferritin generates symptoms such as fatigue, drowsiness, or fluid retention.

Foods to increase ferritin

Non-hemitic iron, that from plants, is what is transformed into ferritinalthough it is also found in breast milk and egg yolk.

An acidic environment, certain vitamins and proteins favor the absorption of this non-hemitic iron:

• The vitamin Cdue to its acidity, increases its bioavailability even in the presence of inhibiting factors. The beta carotenes and vitamin A They promote the bioavailability of iron in cereals. Those of group B, B9, B6 and B12are involved in the formation of hemoglobin.
• They favor it protein rich foodssuch as legumes and nuts, brewer’s yeast and wheat germ, promote its absorption.
• Also the organic acids such as malic, citric and tartaric from many fruits, as well as mannitol and foods rich in copper, such as algae.

Thus, there are many plant foods that help generate ferritin:

• green vegetables: parsley, spinach and broccoli.
• Legumes: soybeans and their derivatives, and tofu.
• dried fruits: pistachios, cashews, pumpkin seeds and sesame.
• dried fruits: dried apricots and raisins.
• algae, enriched cereals, darling and quinoa.

On the other hand, the Calcium-rich foods and supplements compete with iron for their availability and must be ingested in different doses. Also phytates, oxalates and saponins from the fiber of whole grains, legumes and vegetables, and the tannins or polyphenols from wine, tea and coffee.

To avoid these inhibitory elements, the following must be taken into account: wash and soak grains and seeds reduces the effect of antinutrients. Also the cooking legumes, roasting nuts and crushing the seeds.

The fermentation of bread dough and the lactic acid from preserves and sprouts enhance absorption.