Conform traditiei populare, spanacul este un aliment bogat in fier, care ne apara de anemie. Fierul este un micronutrient vital pentru organismul uman, facand parte din compozitia hemului din hemoglobina si mioglobina, cu rol in transportul oxigenului la tesuturi.
Cum se manifesta anemia?
La inceput, anemia poate trece neobservata. Cand evolutia ei este de mai lunga durata, organismul poate resimti oboseala, pierderea energiei, batai rapide ale inimii/dureri de cap (mai ales in conditii d efort fizic), dificultate de concentrare , paloarea pielii , crampe musculare sau insomnie.
Care este necesarul de fier recomandat zilnic?
Necesarul de fier pentru diferitele categorii de persoane este prezentat in tabelul de mai jos.
Doza zilnică recomandată de fier. (sursa: Institute of Medicine (IOM) (1-pentru 0-6 luni este dat aportul adecvat, nu doza zilnică recomandată).
Datele publicate pana acum despre concentratia fierului in frunzele de spanac indica faptul ca acesta se gaseste intr-o cantitate mult mai mica decat perceptia generala (4). Mai mult, fierul de origine vegetala este utilizabil in proportie de 3-10%, pe cand cel din produsele animale are o biodisponibilitate de 25-30 % (5). Insa cantitatea de fier absorbita de organism este mai mare in prezenta vitaminei C.
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