{"id":16542,"date":"2021-04-29T00:00:00","date_gmt":"2021-04-28T22:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/aliments-rics-ferro\/"},"modified":"2023-12-04T18:24:38","modified_gmt":"2023-12-04T17:24:38","slug":"aliments-rics-ferro","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-rics-ferro\/","title":{"rendered":"Aliments rics en ferro"},"content":{"rendered":"<p>El ferro \u00e9s un mineral fonamental per a l&#8217;organisme, ja que exerceix un paper essencial en la quantitat de ferro que circula a la nostra sang, contribuint aix\u00ed a la formaci\u00f3 de gl\u00f2buls vermells, les c\u00e8l\u00b7lules encarregades de transportar l&#8217;oxigen per tot el cos. Mantenir una ingesta adequada d&#8217;aliments rics en ferro \u00e9s crucial per prevenir la defici\u00e8ncia de ferro i evitar la manca de ferro.<\/p>\n<p>No obstant aix\u00f2, la manca de ferro \u00e9s un problema de salut freq\u00fcent que pot evolucionar a an\u00e8mia per falta de ferro o an\u00e8mia ferrop\u00e8nica. Els grups que m\u00e9s solen veure\u2019s afectats per la falta de ferro i que m\u00e9s haurien de vigilar el seu consum de ferro s\u00f3n:<\/p>\n<ul>\n<li>Els nens i els adolescents (perqu\u00e8 creixen i necessiten ferro).<\/li>\n<li>Les dones joves (perqu\u00e8 perden ferro en la sang menstrual).<\/li>\n<li>Les embarassades (perqu\u00e8 li donen ferro al beb\u00e8 nonat).<\/li>\n<li>Les mares pu\u00e8rperes\u00a0(per la p\u00e8rdua de sang del part i per la lact\u00e0ncia).<\/li>\n<li>Els vegetarians i vegans (no mengen fonts de ferro hemo, que \u00e9s el que millor aprofitem).<\/li>\n<\/ul>\n<p>Quins aliments hem de menjar per a evitar la manca de ferro? Hi ha molts, per\u00f2 no tots tenen la mateixa quantitat, ni el mateix tipus de ferro, ni podem combinar-los de qualsevol manera. T\u2019expliquem tots aquests petits detalls del consum de ferro en aquest article.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-rics-ferro\/#quant-ferro-necessitem-diariament\" >Quant\u00a0ferro necessitem di\u00e0riament?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-rics-ferro\/#quins-aliments-son-rics-en-ferro\" >Quins aliments s\u00f3n rics en ferro?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-rics-ferro\/#com-millorar-labsorcio-del-ferro-no-hemo\" >Com millorar l\u2019absorci\u00f3 del ferro no hemo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-rics-ferro\/#quins-productes-dificulten-labsorcio-del-ferro\" >Quins productes dificulten l\u2019absorci\u00f3 del ferro?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"quant-ferro-necessitem-diariament\"><\/span>Quant\u00a0ferro necessitem di\u00e0riament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Segons l\u2019EFSA\u00a0(European\u00a0Food\u00a0Safety\u00a0Agency, o Ag\u00e8ncia Europea per a la Seguretat Aliment\u00e0ria) el nivell d\u2019ingesta de ferro adequat per a cobrir les necessitats di\u00e0ries de gaireb\u00e9 tots els components d\u2019una poblaci\u00f3 sana s\u00f3n els seg\u00fcents:<\/p>\n<ul>\n<li>11 mg\/dia per als lactants.<\/li>\n<li>7 mg\/dia per a nens entre 1-6 anys.<\/li>\n<li>11 mg\/dia per a nens entre 7-11 anys.<\/li>\n<li>11 mg\/dia per a adolescents i adults del sexe mascul\u00ed i dones postmenop\u00e0usiques.<\/li>\n<li>13 mg\/dia per a adolescents del sexe femen\u00ed.<\/li>\n<li>16 mg\/dia per a dones que menstruen, estan embarassades o donant el pit.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"quins-aliments-son-rics-en-ferro\"><\/span>Quins aliments s\u00f3n rics en ferro?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hi ha diverses fonts de ferro, tant d&#8217;origen vegetal com animal. Les quantitats de ferro en cada env\u00e0s d\u2019aliment poden variar una mica, per\u00f2 perqu\u00e8 et facis una idea, algunes quantitats de ferro cada 100 grams d\u2019aliment s\u00f3n:<\/p>\n<ul>\n<li>Clo\u00efsses: 24 mg<\/li>\n<li>Fetge: 8 mg<\/li>\n<li>Llenties:\u00a07.1\u00a0mg<\/li>\n<li>Cigrons:\u00a06.7\u00a0mg<\/li>\n<li>Botifarra:\u00a06.4\u00a0mg<\/li>\n<li>Musclos:\u00a04.5\u00a0mg<\/li>\n<li>Espinacs: 4 mg<\/li>\n<li>Carn de vaca:\u00a02.5\u00a0mg<\/li>\n<\/ul>\n<p>Per\u00f2 no tot \u00e9s q\u00fcesti\u00f3 de quantitat, sin\u00f3 de qualitat.<\/p>\n<ul>\n<li>Els aliments basats en carn i sang (carns vermelles, carns blanques, botifarres,\u00a0etc) contenen\u00a0ferro hemo, \u00e9s a dir, ferro embolicat en un anell org\u00e0nic complex anomenat porfirina.<\/li>\n<li>Els aliments com la llet, els vegetals, o els aliments fortificats contenen ferro no hemo, \u00e9s a dir, un ferro sense porfirina.<\/li>\n<\/ul>\n<p>El ferro hemo\u00a0\u00e9s\u00a0un ferro en forma Fe+2, mentre que el ferro no hemo \u00e9s un ferro en forma Fe+3. La difer\u00e8ncia d\u2019estructura i c\u00e0rrega implica que interaccionen de diferent manera amb les estructures del nostre organisme. El ferro hemo\u00a0\u00e9s\u00a0absorbit directament pel duod\u00e8 sense transformacions pr\u00e8vies. En canvi, el ferro no hemo requereix diverses reaccions entre est\u00f3mac i duod\u00e8 per a poder ser transformat en Fe+3 a Fe+2 i ser absorbit. Aquest proc\u00e9s no \u00e9s perfecte; una part\u00a0del Fe+3 no podr\u00e0 transformar-se i es perdr\u00e0 en la femta. Aix\u00ed, a igualtat de mil\u00b7ligrams de ferro, el nostre cos \u00e9s capa\u00e7 d\u2019aprofitar millor el\u00a0ferro\u00a0hemo que el ferro no hemo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"com-millorar-labsorcio-del-ferro-no-hemo\"><\/span>Com millorar l\u2019absorci\u00f3 del ferro no hemo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L&#8217;absorci\u00f3 del ferro es pot veure influenciada per diversos factors, com ara la pres\u00e8ncia d&#8217;aliments rics en vitamina C, que poden potenciar l&#8217;absorci\u00f3 d&#8217;aquest mineral. \u00c9s per aix\u00f2 que combinar aliments rics en vitamina C amb els que contenen ferro pot ser benefici\u00f3s per assegurar una absorci\u00f3 \u00f2ptima.<\/p>\n<p>Si vols millorar l\u2019absorci\u00f3 del ferro no hemo\u00a0pots\u00a0combinar-lo amb:<\/p>\n<ul>\n<li>Vitamina C. La vitamina C reacciona amb el ferro Fe+3 transformant-lo a Fe+2, una forma f\u00e0cilment absorbible.<\/li>\n<li>Altres \u00e0cids org\u00e0nics. L\u2019\u00e0cid c\u00edtric o l\u2019\u00e0cid m\u00e0lic tamb\u00e9 transformen al ferro en una forma f\u00e0cilment absorbible. Per aix\u00f2 es recomana acompanyar els menjars amb ferro no hemo amb suc de taronja com a acompanyament; \u00e9s ric en vitamina C, \u00e9s ric en \u00e0cid c\u00edtric i \u00e9s molt sabor\u00f3s.<\/li>\n<li>Carn. Combinar els aliments rics en ferro hemo amb aliments rics en ferro no hemo facilita l\u2019absorci\u00f3 del ferro no hemo. Els amino\u00e0cids de la carn fan un efecte semblant al de la vitamina C, afavorint l\u2019absorci\u00f3 del ferro no hemo.<\/li>\n<\/ul>\n<p>Per\u00f2 aix\u00ed com alguns aliments faciliten l\u2019absorci\u00f3 del ferro, uns altres la dificulten, i \u00e9s important vigilar no combinar-los.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quins-productes-dificulten-labsorcio-del-ferro\"><\/span>Quins productes dificulten l\u2019absorci\u00f3 del ferro?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els seg\u00fcents productes dificulten l\u2019absorci\u00f3 del ferro:<\/p>\n<ul>\n<li>\u00c0cid f\u00edtic. L\u2019\u00e0cid f\u00edtic s\u2019uneix al ferro i impedeix la seva absorci\u00f3 en l\u2019intest\u00ed. Les llenties, la soia i els fesols s\u00f3n rics en \u00e0cid\u00a0f\u00edtic, per aquest motiu el ferro que contenen aquests aliments s\u2019absorbeixi molt poc. La cocci\u00f3, la fermentaci\u00f3, o la germinaci\u00f3 ajuden a eliminar l\u2019\u00e0cid\u00a0f\u00edtic, millorant l\u2019absorci\u00f3 del ferro.<\/li>\n<li>Polifenols. Els\u00a0polifenols\u00a0del caf\u00e8, del te, i d\u2019altres herbes dificulten l\u2019absorci\u00f3 del ferro.<\/li>\n<li>Prote\u00efnes de soia. Les prote\u00efnes de soia dificulten l\u2019absorci\u00f3 del ferro. En part es pot explicar pel contingut d\u2019\u00e0cid\u00a0f\u00edtic, per\u00f2 una altra part no es pot explicar per aquest mecanisme i queda encara per elucidar.<\/li>\n<\/ul>\n<p>Aquestes inhibicions poden compensar-se amb vitamina C, per\u00f2, si es pot, \u00e9s millor evitar combinar-los amb aliments rics en ferro.<\/p>\n<p>\u00c9s fonamental mantenir una dieta equilibrada que inclogui una varietat d&#8217;aliments rics en prote\u00efnes i nutrients essencials. La quantitat di\u00e0ria recomanada de ferro pot variar segons l&#8217;edat, el sexe i altres factors individuals. Per aquesta ra\u00f3, \u00e9s important consultar un professional per saber les necessitats espec\u00edfiques.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El ferro \u00e9s un mineral fonamental per a l&#8217;organisme, ja que exerceix un paper essencial en la quantitat de ferro que circula a la nostra sang, contribuint aix\u00ed a la formaci\u00f3 de gl\u00f2buls vermells, les c\u00e8l\u00b7lules encarregades de transportar l&#8217;oxigen per tot el cos. Mantenir una ingesta adequada d&#8217;aliments rics en ferro \u00e9s crucial per [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":18012,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-16542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quins aliments s\u00f3n rics en ferro? | farm\u00e0cies ecoceutics<\/title>\n<meta name=\"description\" content=\"La manca de ferro \u00e9s un problema de salut molt freq\u00fcent que pot evolucionar a an\u00e8mia per falta de ferro o an\u00e8mia ferrop\u00e8nica.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/aliments-rics-ferro\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quins aliments s\u00f3n rics en ferro? 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