Having good iron levels and well-oxygenated cells depends in part on ferritin. These are the keys to not having low ferritin or high ferritin due to deficit or excess.
- What is ferritin?
- What is ferritin for?
- Low ferritin: What happens when there is a deficit?
- Dangers of High Ferritin
- Foods to raise ferritin
Iron 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.
Here are some of the characteristics of ferritin:
- It has a sphere-shaped outer layer, apoferritin, and stores ferro hydroxide oxide, the organic form of iron in the body.
- It keeps iron soluble, in a non-toxic form and available for use by the body. When iron levels in the blood drop, some of the stored iron is released in the form of ferritin.
- It is formed in the intestine, especially from non-heme iron present in foods of plant origin, such as legumes and nuts. Iron of animal origin is incorporated into other macromolecules.
- It is distributed in numerous organs, such as the spleen, bone marrow, intestinal mucosa, liver, lymph nodes, immune system cells, and blood. But it is also found in almost every body cell.
Naturally, the body loses one milligram of iron daily through peeling skin and hair cells, and women in fertile period twice as much, through menstrual blood.
When iron deficiencies are present, its absorption in the duodenum is increased. To promote this absorption, it is necessary to replace it through a balanced diet and know its bioavailability.
WHAT IS FERRITIN FOR?
The function of ferritin is to store and regulate iron in the body. Ferritin is necessary for the formation of red blood cells and the distribution of oxygen. It is essential in cellular respiration, in the generation of energy and favors the activity of the immune system.
The blood test of the 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 DEFICIT?
A low ferritin level indicates iron deficiency anemia, the most common of the nutritional deficiencies.
The decrease in ferritin results in a reduction of red blood cells that supply oxygen to the cells.
The most common symptoms are tiredness, fatigue, irritability, paleness and rapid heart rate.
Ferritin deficiency is more common when there is anemia due to heavy menstruation, pregnancy or breastfeeding. Other frequent causes are: digestive malabsorption, celiac disease, deficiencies in the diet, anorexia and tumor processes. In childhood, adolescence and old age, higher doses are required.
DANGERS OF HIGH FERRITIN
High ferritin is due to ferritin overload, which indicates great inflammation from liver diseases, rheumatoid arthritis, hyperthyroidism, insulin resistance, and metabolic syndrome.
Having high ferritin generates symptoms such as fatigue, drowsiness or fluid retention.
FOODS TO RAISE FERRITIN
Non-hemitic iron, from vegetables, is transformed into ferritin, although it is also found in breast milk and egg yolk.
An acidic medium, certain vitamins and proteins favor the absorption of this non-hemitic iron:
- Vitamin C, due to its acidity, increases its bioavailability even in the presence of inhibitory factors. Beta-carotene and vitamin A promote the bioavailability of iron in cereals. Those of group B, B9, B6 and B12, are involved in the formation of hemoglobin.
- It is favored by foods rich in proteins, such as legumes and nuts, brewer’s yeast and wheat germ, favor its absorption.
- Also, organic acids such as malic, citric and tartaric from many fruits, as well as mannitol and copper-rich foods, such as algae.
Thus, there are many plant foods that help generate ferritin:
- Green vegetables: parsley, spinach and broccoli.
- Legumes: soy and its derivatives, and tofu.
- Nuts: pistachios, cashews, pumpkin seeds and sesame.
- Dried fruits: apricots and raisins.
- Seaweed, enriched cereals, millet and quinoa.
On the other hand, calcium-rich foods and supplements compete with iron for availability and should be ingested in different doses. Also, phytates, oxalates and saponins from the fiber of whole grains, legumes and vegetables, and tannins or polyphenols from wine, tea and coffee.
To avoid these inhibitory elements, the following must be taken into account: washing and soaking grains and seeds reduces the effect of antinutrients. Also cooking legumes, roasting nuts and crushing seeds.
The fermentation of bread dough and lactic acid from preserves and sprouts enhance absorption.
