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In my post on macronutrients, I mentioned that there are micronutrients as well and that together macronutrients and micronutrients make up the nutrition that our bodies need. Even though we need both, micronutrients are needed in smaller amounts as compared to macronutrients.

Our micronutrients are going to be:

  • Vitamins
  • Minerals

In my opinion, macronutrients are talked about more rather than micronutrients. Additionally, this may be the opinion of others also. Micronutrients have important roles in the human body; micronutrients are important in energy production and metabolism. 

What if I tell you that a deficiency of micronutrients can lead to horrible consequences like poor growth, makes you prone to infections and can lead to death. Also, that these are only a few of the effects of micronutrient deficiency. Many people including children worldwide have micronutrient deficiencies.


More on each micronutrient!
VITAMINS

Vitamins have a variety of functions in the human body. Our bodies need vitamins for growth and health [1]. There are signs that are present if there is a deficiency of a certain vitamin. There are 13 vitamins and they fall into two types. They are:
  1. water-soluble vitamins
  2. fat-soluble vitamins
The human body cannot synthesize all 13 vitamins that it needs. Some are produced in the gastrointestinal tract by bacteria and so we need to consume the other vitamins on a daily basis. It is important to know that even though our bodies can synthesize some that we may still need to consume them.


 Water-soluble vitamins
These vitamins are not stored in the body and consequently, needs to be eaten every day.


The water-soluble vitamins are:
  • Vitamin B 1, 2, 3, 5, 6, 7, 9 and 12
  • Vitamin C (Ascorbic Acid)


Fat-soluble vitamins

Fat-soluble vitamins, on the other hand, are stored in fat cells and need fats to be transported and absorbed.


The fat-soluble vitamins are:

Vitamin A (retinol), D, E and K



A few vitamin roles

- Vitamin C is used in the production of collagen. It also aids in the absorption of iron [2].
- Vitamin D is necessary for the production and maintenance of strong healthy bones and teeth.
- Vitamin A strengthens the body's immune system and helps maintain normal vision.
- Vitamin D, vitamin C, and zinc are essential to support normal immune function [3].


Some dietary sources of these vitamins

 The B Vitamins/ vitamin B complex

 Vitamin B1 (Thiamin) - whole grains, kale, asparagus, beans, peanuts, nutritional yeast
Asparagus. Image via pixabay.

Vitamin B2 (Riboflavin) - spinach, eggs, milk, meat, almonds
Eggs. Image via pixabay.

Vitamin B3 (Niacin) - beans, eggs, milk. red meat, tuna, salmon, mushrooms
Salmon. Image via pixabay.

Vitamin B5 (Pantothenic Acid) - legumes, meat, salmon, avocados, broccoli, yogurt
Broccoli. Image via pixabay.

Vitamin B6 (Pyridoxine) - brown rice, lentils, chicken, tuna, sunflower seeds, avocados, blackstrap molasses
Avocado. Image via pixabay.

Vitamin B7 (Biotin) - chicken, liver, potatoes, cauliflower, raspberries, nuts
Chicken. Image via pixabay.

Vitamin B9 (Folate) - beets, spinach, avocado, mango, salmon, milk, beans




 Vitamin B12 (Cobalamin) - fish, shrimp, beef, beef liver, eggs, nutritional yeast

Shrimp. Image via pixabay.



Vitamin C - fruits and vegetables like citrus fruits, berries, apples, kiwi, spinach, peppers

Apples. Image via pixabay.



Vitamin A - dairy products, oily fish, fish liver oils, vitamin A fortify foods like cereals

Sardines. Image via pixabay.



Vitamin D - eggs, fish liver oils, vitamin D fortify foods like milk, orange juice, cereals, fatty fish, sunlight exposure

Milk. Image via pixabay.


Related post: How to get vitamin D without sunlight


Vitamin E - green leafy vegetables like spinach, avocado, vegetable oils, nuts like almonds, sunflower seeds

Spinach. Image via pixabay.



Vitamin K - green leafy vegetables like spinach, broccoli, cucumbers, strawberries, beans, eggs, produced by the bacteria in the intestine

Cucumbers. Image via pixabay.
Some vitamin deficiencies 

Vitamin deficiencies can cause diseases. Some are:

  • Scurvy - Results from a deficiency of Vitamin C.
  • Rickets -Results from a deficiency of Vitamin D [4].
  • Night blindness - Results from a deficiency of Vitamin A.
  • Pernicious anemia - Results from a deficiency of Vitamin B 12.
MINERALS


The Earth naturally contains minerals and these minerals can be found in the soil. We and other living organisms cannot make the minerals that we need in order to be healthy so how do we get these minerals? Plants obtain minerals from the soil through their roots. On the other hand, animals obtain their mineral requirement from eating plants and from eating other animals that have eaten plants. Humans source of minerals are from the plants and animals we use as foods. So it can be concluded that we and other living organisms are dependent on the Earth and each other for minerals.

Did you know that there are other sources of minerals? We can also obtain minerals from water, coconut water, other beverages, and supplements.


Some minerals that we require are:
  • calcium
  • magnesium
  • sulfur
  • iodine
  • chromium
  • sodium
  • copper
  • silicon
  • selenium
  • zinc
  • fluoride
  • iron
  • molybdenum
  • boron
  • manganese
  • potassium


Some dietary sources of a few minerals

Iron - beans, liver, meat

Copper - beans, eggs, fish, spinach

Calcium - milk

Potassium - banana

Magnesium - green leafy vegetables, seafood

Iodine - iodized table salt, eggs, soy milk

Selenium -  beef, eggs, cottage cheese, oatmeal
Deficiency of minerals

  • Iron deficiency which can lead to iron-deficiency anemia
  • Iodine deficiency which can lead to goiter.

Related post: I have iron-deficiency anemia, should I be concerned?


Some roles of two minerals are :

 Calcium is needed for the formation of bones and teeth.
Potassium maintains water balance in the body and prevents muscle cramps.

MICRONUTRIENT DEFICIENCIES

 What causes it?
Situations that cause micronutrients loss or increase are:


⇒ Poor diet
With a poor diet, it can be:
- not eating enough
- not eating the right foods or a variety of foods
- eating too little of healthy foods or none and lots of processed unhealthy foods and so on.


⇒ Food preparation
The cooking, preparation, and processing of foods can lead to the loss of micronutrients. For example boiling vegetables will lead to the loss of micronutrients.
Related post: 4 tips on how to get the most nutrients from the vegetables that you boil


 ⇒ Illness/disease
Diseases can lead to the loss or increase for micronutrients. Also, due to illness the absorption and transportation of micronutrients may disrupt, our metabolic requirements may increase and micronutrient loss may occur.

Parasitic infections can cause micronutrient loss. For example, the parasitic hookworm feeds on the blood of humans. This loss of blood can lead to iron-deficiency anemia due to iron loss. This parasite can cause diarrhea also and zinc loss can result through diarrhea


⇒ Psychologically demanding situations
Psychologically demanding situation can lead to increased micronutrient requirements [5].

- Physical activities such as exercise - The body uses more energy during physical activities and as a result can lead to a shortage of micronutrients like B vitamins, vitamin C, zinc, iron, etc. If we use micronutrients supplements during these activities then we can boost our energy production and increase our energy levels.

- Menstruation - Blood is lost as a result of menstruation and as a result, there is an increased risk of iron-deficiency anemia due to blood loss. Supplementing with iron can compensate for this loss especially for persons who have a much heavier menstrual flow.

- Defense against pathogens - Supplementing with vitamin C or zinc may reduce the duration and severity of common colds.


Summary

Micronutrients have many functions in the human body. They are found in many different foods and beverages (such as smoothies, coconut water and so on). Also, supplements and foods that are fortified with micronutrients are additional sources. Micronutrient deficiency or excess have negative effects on the human body the most extreme being death. We cannot live without these vital nutrients.





References

1. Womenshealth.gov. 2017. Nutrition basis. [ONLINE] Available at: https://www.womenshealth.gov/fitness-and-nutrition/nutrition-basics. [Accessed 13 September 2017].

2. Rivera-Rodriguez M. K., Rodríguez-Rivera V. A., Roman-Julia R. and Morales-Borges H.R. (2016) Effectiveness of Vitamin C in the Treatment of Anemia in Patients with Chronic Diseases: A Case Study. [ONLINE] Available at: https://www.rroij.com/open-access/effectiveness-of-vitamin-c-in-the-treatment-of-anemia-inpatients-with-chronic-diseases-a-case-study-.php?aid=84029.
3. Maggini S, Maldonado P, Cardim P, Fernandez Newball C, Sota Latino ER (2017) Vitamins C, D and Zinc: Synergistic Roles in Immune Function and Infections. Vitam Miner 6: 167. doi:10.4172/2376-1318.1000167

4. Mazari (2017) Comparision of Response of Oral Versus Injectible Vitamin D in Children Having Rickets. Vitam Miner 6:165. doi: 10.4172/2376-1318.1000165


5. Wishart K (2017) Increased Micronutrient Requirements during Physiologically Demanding Situations: Review of the Current Evidence. Vitam Miner 6: 166. doi:10.4172/2376-1318.1000166






Macronutrients understanding
We eat foods every day. Nutrients are found in these foods and so the consumption of these very foods will cause us to gain these nutrients. Our bodies need these nutrients for survival. What are these nutrients that are found in foods? These are macronutrients and micronutrients. In this blog post, I’m going to look at macronutrients. Macronutrients are needed in large amounts whereas micronutrients are needed in small amounts.

MACRONUTRIENTS (macros)

Most people will say macros instead of macronutrients. Macros is just short for macronutrients.

What are macronutrients?

  Macronutrients are:
  • Carbohydrates
  • Fats
  • Proteins

Alcohol is a macronutrient also.


Food fuel our bodies and we obtain energy from the foods that we eat. The human body needs a constant supply of energy and as a result, uses macronutrients to produce this energy. It is important to keep in mind that we need a variety of foods.

Food ------converted-----> energy


How does the food we eat become energy and what do our bodies do with the excess energy that it produces?

The food is broken down in the gastrointestinal tract and release into the bloodstream. Once in the bloodstream, this glucose can be used for energy immediately by the body or it can be stored in the body for later use.


Energy storage in the body:
  1. Fat
  2. Protein
  3. Glycogen 
  4. ATP (adenosine triphosphate)


Well, what do we need this energy for?

For our bodies to function we need energy and without it, we cannot. Each and every single cell in the human body requires energy to carry out the life processes.

The life processes are:
  1. Respiration
  2. Reproduction
  3. Movement
  4. Nutrition
  5. Growth
  6. Excretion
  7. Sensitivity
Aside from energy production what do the macronutrients in foods do?

Our bodies require certain materials for growth and repair. Foods supply our bodies with the materials that are necessary for growth and repair.






Calories per gram for each macronutrient

Maconutrients
Image via pixabay.


 Macros provide calories. How many calories does 1 gram of each macro provide?

 Carbohydrates
1 gram of carbohydrate = 4 calories

Or it can be written as:
4 kcal per gram


Fats
1 gram of fat = 4 calories


Proteins
1 gram of protein = 9 calories

So therefore 2 grams of protein will provide you with 18 calories and so on.

Alcohol
1 gram of alcohol = 7 calories

How is heat produced in the body?

The body produces heat from the oxidation of the foods that we consume. This heat is however continuously lost from the body.

The total amount of energy that leaves the body equals the amount that was received by the body. A small amount of the energy that the body receives does come from the sun and appliances that produce heat and the largest amount of energy comes from the foods that we eat.


Let’s look at each individual macronutrient in detailed!

 Carbs and fats are Carbonaceous (C)

Proteins are Nitrogenous (N)

Let’s says you have a food that is considered a carbohydrate. This food can also contain other nutrients like proteins or fats. So the reason why it is considered a carbohydrate is because the carbohydrate content is large compared to the other content which is small.

If you consume more foods (any food, carbs, fats, proteins) than is needed by the body then the body will store the excess as fat.

CARBOHYDRATES


Sometime in your life, you might have heard of the word photosynthesis - the process in which green plants make food. Well, carbohydrates are produced by the process of photosynthesis.

carbon dioxide + water ------sunlight------>  glucose + oxygen


In our bodies, carbohydrates will enter the bloodstream as glucose. However, they do so at different rates simply because not all carbohydrates are created equally. So, therefore, some will enter at a faster rate than others. Based on that carbohydrates are classified as either high glycemic index carbohydrates or low glycemic index carbohydrates.


Carbohydrates are found in:

- vegetables
  1. roots and tubers (potatoes, sweet potatoes, onions, beets, turnips, carrots)
  2. green leafy vegetables/green vegetables

- fruits

 - grains

- milk

 - processed sugar
Sugar can be derived from the sugar cane and beet.

- Natural sugar
honey


The types of carbohydrates that are found in the above foods are:
  • sugars
  • starches
  • fibers

Strawberries. Image via pixabay.


Some importance of carbohydrates are:

 - Use as an energy source

The body changes carbohydrates to glucose. This glucose is used for energy by the body and whatever the body doesn't use is stored for later use.

carbohydrates -----> glucose

 - Maintain healthy bowel movements and great to control weight

Above I mentioned that the body breaks down carbohydrates into glucose. However, our body can't digest fiber and so it will leave our bodies as undigested fiber or in other words our body can't convert it into glucose. Nevertheless, fiber is still beneficial to us. Fiber is responsible for healthy bowel movements. It also makes us feel fuller longer which is great for weight loss or to prevent weight gain.
PROTEINS
The body doesn't store protein like it does with the other two macronutrients so you need to consume it every day.

Proteins are made up of amino acids and there are 20 occurring amino acids. These 20 amino acids fall into two different groups:
  1. Essential amino acids
  2. Non-essential amino acids

Essential amino acids
There are 9 amino acids that the body can't synthesize and so they are called essential amino acids. These amino acids are acquired from the diet. These essential amino acids cannot be stored by the body and so you need to eat foods that provide them every day.


 Non-essential amino acids
The remaining 11 amino acids can be synthesized by the body and so they are called non-essential amino acids.

Certain proteins are complete proteins. This means that these proteins contain all of the essential amino acids. Most proteins that are derived from animals are complete proteins. On the other hand, the proteins that are derived from plant sources are incomplete proteins. These plant proteins don't have all of the essential amino acids. However different sources of plant proteins should be consumed in order to obtain all 9 essential amino acids.


 Some importance of proteins are:

 - Growth and repair
Proteins are used for the growth and repair of tissues. If you’re extending or repairing a house, then you need the materials that the house was built with to do so. Similarly, for growth and repair of the human body, you’ll need the same substances that the body is composed of and protein contains these substances.

- For energy production
Protein in the tissue that is not used for growth and repair will be oxidized to yield energy.

 - Used in the production of other proteins
Protein is used to make enzymes, hormones, antibodies, and hemoglobin.

- For weight loss
Protein makes you feel full for a longer time and it takes more calories to digest.


 Some foods that contain proteins are:
  • chicken
  • fish
  • eggs
  • beans
  • oats
  • yogurt
  • nuts
  • broccoli
  • quinoa
  • nut butters

Grilled chicken. Image via pixabay.



FATS

Fats are needed in our diets. Out of the other two macronutrients fats takes the longest time to digest and absorbed by the body. All fats are not created equally and so some are bad while others are good. Saturated and trans fats are bad fats whereas unsaturated fats are healthy fats. Even though fats are essential to a healthy diet and some are good this doesn't mean that you should eat too much. Too many fats will give rise to too many calories which can lead to obesity among other health issues.

Fats can either be liquid or solid at room temperature.

Some importance of fats are:

 - Fats are used in the transportation of fat-soluble vitamins
Vitamins A, D, E and K are fat-soluble vitamins. When I say fat-soluble vitamins it means that these vitamins can dissolve in fats. Additionally, they don't dissolve in water. Fat plays an important role in helping the body absorb and move these vitamins through the bloodstream. Without fat, these vitamins can't be absorbed or stored.

- Fats as an energy source
Fats are another energy source. As stated above the body's main source of energy is carbohydrates. However when the body has used up all of its calories from carbohydrates or carbohydrates are not available then the body will rely on fats/fats source as a source of energy.

- Protect the body
There is a layer of fat that protects the body's main organs, bones, nerves and so on. If for some reason you're hit in that region the fat layer absorbs the shock as much as it can.

Types of fats

1. Unsaturated fats
Unsaturated fats are healthy fats.They are liquids at room temperature. These fats have one or more double bond in the fatty acid chain and based on that they can further be classified into two types.


The 2 types of unsaturated fats are:

 1. Monounsaturated fats
Contains one double bond. 

2. Polyunsaturated fats
Contains more than one double bond.

Some foods that contain unsaturated fats are:
  • avocados
  • certain fish like salmon, anchovy, tuna, sardines, halibut
  • nuts like almonds, macadamia nuts, pecans, walnuts, pistachios, etc.
  • peanut butter
  • olives
  • oils like canola oil, olive oil, peanut oil, vegetable oils (such as sunflower oil, corn oil, soybean oil)
  • flax seeds
  • sunflower seeds

Avocado. Image via pixabay.



2. Saturated fats
Unlike unsaturated fats, saturated fats have no double bonds.

According to the American Heart Association, "eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke."
Some foods that contain saturated fats are:
  • animal meat including processed meats
  • dairy products like cheese, milk, cream, butter, dark chocolate
  • eggs
  • lard
  • gee
  • oils like coconut and palm

Coconut oil. Image via pixabay.



3. Trans fats
Trans fat can raise cholesterol levels also.


 Types of trans fat

 - Natural trans fat
Certain animal products contain natural trans fat. This type is safe to eat.

 - Artificial trans fat
Artificial trans fat is produced from vegetable oils by the process of hydrogenation. Hydrogenation is the process of adding hydrogen to the vegetable oils. This trans fat is used in processed foods and for frying.
Some foods that contain trans fats are:
  • fried foods
  • cakes
  • cookies
  • margarines

French fries. Image via pixabay.



Note:
No fat is never going to be pure unsaturated or pure saturated fat. Instead, it's going to be a combination of different fats. So to classify a fat as a saturated fat, it must have mostly saturated fat and the same goes for the other fats.



ALCOHOL

Alcoholic beverages such as beer, wine, etc.
Beer. Image via pixabay.


How do I calculate my macros?
Do we all have the same macronutrient/energy/calorie requirement?


Your macronutrient/energy/calorie requirement may differ from another because it is dependent on some factors. Some of these factors are:
  • Gender
  • Age
  • Height
  • Weight
  • Physical activities/how active the individual is
  • Goals (whether you want to lose weight or not, build muscle, gain weight)

 Steps to determine your macronutrients requirements

 Step 1
Calculate your calorie requirement you need daily

 Step 2
Divide your calories among macronutrients



Beans are highly nutritious - they're are an excellent source of healthy plant protein. Canned and home cooked beans are the options available when you go grocery shopping. Which one do you prefer/purchase, canned or home cooked beans? I use both beans but prefer home cooked beans and as a result, use it more often.

Examples of some beans are:
black beans
pinto beans
chickpeas
kidney beans
black-eyed peas


Canned vs home cooked beans



CANNED BEANS

What are canned beans?
Canned beans are dried beans that have been cooked and packaged in a can.

These days lots of people are using canned beans simply because it's fast/convenient. They don't require cooking but price wise it's more costly. Some varieties of canned beans can be healthy whereas others can be unhealthy. Some unhealthy varieties contain lots of unhealthy ingredients like:
  • sodium (salt)
  • sugar
  • fats (lard, butter, animal fats)
  • other harmful ingredients
Additionally, some manufacturers are using BPA cans to package their beans. As a result there are health risks associated with the use of these BPA cans.

BPA stands for Bisphenol A. This is an industrial chemical that is used in the production of the plastic lining that manufacturers use to line the cans. The plastic lining is used to prevent the cans from corroding and affecting the food package in it. BPA is an endocrine disruptor which means that it can interfere with the hormone system.


Tips on avoiding BPA

  • Cut back on canned beans/discontinue using the ones that are packaged in BPA cans
  • Don't heat the BPA can

Another disadvantage of using canned beans is that canned beans are not as tasty as home-cooked beans. This, however, can depend on the brand that you purchased.

If you're going to use canned beans then you can:
  • check to see if they contain the unhealthy ingredients that I've mentioned above. If they do then you should also check the ingredients list to see how much of unhealthy ingredients per serving they contain
  • purchase low-sodium/sodium-free ones
  • purchase fat-free/reduced fat ones
  • buy the healthy brands
  • discard the liquid that it came in and rinse thoroughly to remove as much salt as possible. Rinsing reduces the sodium in the beans so always rinse before cooking or serving.
  • purchase canned beans with labels that say BPA- free/ use BPA - free cans of beans


 HOME COOKED BEANS

Home cooked beans are dried beans that you purchase and cook. The biggest disadvantage of dried beans for most people is that it takes a long time to cook/time-consuming. I consume cooked beans more than canned beans because I have an easy method to cook them which I'll share with you. Home cooked beans are healthy, taste better and have a better texture than canned beans.

Tips
  • Cook them faster with a pressure cooker
  • Another tip is to prep them ahead of time. Make a big batch of them and portion them and freeze. Alternatively, I like to cook them on a weekly basis also. So I'll only cook the amount that I'll use for the week and refrigerate it.
  • With home cooked beans you control what you put into it like sodium. Sometimes I'll put some salt and sometimes I won't or I'll use a reduced amount. You can also flavor it however you'd like or with what you'd like.


Recipe


Ingredients

- dried beans of your choice
- salt to taste/ to your liking (you can omit it if you'd like, I do most times)
- water to cover the beans


Instructions

  1. Soak your beans in some water over night (or for a minimum of a couple hours). The water should cover the beans and if any time during the soaking process the water has dried out add more water to cover the beans.
  2. Wash/rinse the beans.
  3. Place your beans into a pressure cooker, pour water to cover the beans and close it.
  4. You can add additional water if needed during the cooking process.
  5. Cook/pressure the beans in the pressure cooker until they are soft or done to your liking. 
  6. Strain the beans at the end of the cooking time through a strainer/colander and discard or keep the cooking liquid.
  7. Place the beans into containers and store however desired (refrigerate or freeze).
  8. Defrost/heat when ready to use.


Additional cooking notes

- I use a pressure cooker to cook my beans in because it shortens the cooking time tremendously - they cook faster (under an hour). If however, you don't have one you can use a pot.

- You can cook one type of bean at a time or a combination of beans but this will depend on the individual cooking time of each bean. So if you have two beans with different cooking time, place the beans with the longest cooking time into the pressure cooker first and when it is left with the cooking time of the other bean to cook place the other bean inside to cook along with it.

- The soaking process softens the beans and they cook even faster. After they have finished soaking your nails can stink into them. It speeds up the cooking time in a pot too but obviously, the pot method will still take longer to cook than the pressure cooker method.

- If you're cooking more than one bean then you should soak them separately. This is necessary because they are going to go into the pot at different times. You can soak beans together that has the same or around the same cooking time.

- You can even add seasoning to them (which I do).

- Wait until the last minute to add the salt as it slows down the cooking.

Conclusion
When you're trying to live a healthy life you have to consume the healthiest foods. I try to avoid canned foods that are unhealthy. In this case, both home cooked and some canned beans happen to be the healthiest ones.


Iron deficiency anemia


The human body requires iron for survival! This iron can be found in foods. A deficiency in iron can lead to anemia. If iron is found in foods then why are people deficient to the point that it has lead to anemia? Apart from poverty, people are not eating the right foods and the body requires a steady supply of iron from our diet. However, one person's daily iron requirement may differ from another. Females, pregnant women and men iron requirements differ. If you have iron-deficiency anemia then yes you should be concerned because it can lead to serious consequences like death. All of this will be discussed further in this article.

In this post, I'm going to focus on iron-deficiency anemia. You are going to get anemia info, tips, recipes and a list of iron containing foods that you can eat.

Firstly:

What is anemia?

An article published on Your Medical Source by contributing author Guy Slowik FRCS defines anemia as:

"a condition in which the blood does not supply the body with enough oxygen. This is because, in anemia, either the number of red blood cells circulating in the body is lower than normal or the levels of hemoglobin inside the red blood cells fall below normal."


What number is lower than normal?


Men:
A hemoglobin level of less than 13.5 gram/100 ml

Female:
A hemoglobin level of less than 12.0 gram/100 ml

Source: [2]



The components of blood

Blood is made up of 4 main components. They are:
  • plasma
  • white blood cells (WBCs, leukocytes)
  • red blood cells (RBCs, erythrocytes)
  • platelets (thrombocytes)

Additionally, there are 3 types of WBC:
  • lymphocytes
  • monocytes
  • granulocytes

Also, there are three main types of granulocytes:
  • neutrophils
  • eosinophils
  • basophils

The red blood cells are found in the blood. About 40 - 45 percent of the blood's volume is made up of red blood cells thus making it the most abundant cell in the blood [3]. Each red blood cell has 200 million hemoglobin molecules and we have a total of 25 trillion red blood cells [4]. The iron that hemoglobin contains is recycled by the red bone marrow.


What are red blood cells (RBCs)?
Red blood cells. Image via pixabay.


Red blood cells are called erythrocytes and they are produced in the bone marrow. The soft jelly-like tissue that is found in the insides of bones is called the bone marrow. Also, there are two types of bone marrow- red and yellow. The red blood cells are produced by the red bone marrow. Additionally, not all bones produce red blood cells in adults. 


How are red blood cells produced?

Initially, red blood cells don't start off as red blood cells! Instead, they start off as blood stem cells that are produced by the bone marrow. Now, these blood stem cells are unspecialized cells which mean that they'll give rise to other blood cells as well as red blood cells.

These stem cells (the ones that will give rise to RBCs) will mature (during maturation hemoglobin will fill these cells and they'll lose their nuclei) in the bone marrow and will eventually give rise to immature red blood cells called reticulocytes. These reticulocytes will leave the bone marrow and enter the bloodstream and will circulate for a day in the blood stream and then develop into mature red blood cells. Once in the bloodstream, these biconcave disc shaped red blood cells will circulate for about 120 days.

A biconcave disc shaped red blood cell.
 Image via pixabay.



What is the function of red blood cells?

Red blood cells circulate around the body through the circulatory system. The circulation of the red blood cells occurs for about 120 days and the damaged and old ones are removed from the circulation by macrophages that are located in the spleen and liver [5].

Red blood cells transport hemoglobin, but, what is hemoglobin and its function? Hemoglobin (Hb) is a protein that carries oxygen to the cells of the body (from the lungs to all parts of the body). So, therefore, red blood cells carry hemoglobin and hemoglobin carry oxygen. So in anemia, if the red blood cells are lower then the body will be getting less oxygen and similarly less hemoglobin in the red blood cells will also mean less oxygen.

The function of red blood cells is to supply the tissues and organs with oxygen. The production of red blood cells is regulated by the hormone erythropoietin (produced mainly by the kidneys) and low oxygen levels. The large number of red blood cells that are found in the blood get their color from hemoglobin and that gives blood its red color. The body uses the oxygen it receives to produce energy.


 Types of anemia

There are different types of anemia. Some are:

- Iron-deficiency anemia

- Vitamin-deficiency anemia

- Pernicious anemia

- Sickle cell anemia

- Hemolytic anemia

- Aplastic anemia

- Thalassaemia

- Fanconi anemia

- Anemia as a result of pregnancy or by diseases


Iron-deficiency anemia

Iron-deficiency anemia is the most common type of anemia. As the name implies, this anemia results due to a deficiency of iron or in other words having little iron in the body. According to the Iron Disorders Institute, "iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the world."

Iron absorption from the foods that we eat take place in the intestines. Iron is needed to make hemoglobin and without enough iron, the bone marrow can't make enough hemoglobin. Also if parasites are consuming the iron that you take in from your diet then that can also lead to anemia.



Signs and symptoms of iron-deficiency anemia

Some signs and symptoms are:
  • fatigue (feeling tired)
  • shortness of breath
  • dizziness
  • your skin is pale
  • weakness
  • tinnitus
  • sore tongue
  • headache
  • hair loss
  • frequent infections
  • restless legs syndrome
  • feeling itchy
Note: You are at a higher risk for iron-deficiency anemia if:
  • you have heavy period
  • you're a vegetarian or vegan
  • you donate blood regularly

The cause of iron-deficiency anemia

 Iron-deficiency anemia can be caused by:

- The loss of blood
If blood is lost from the body then so is iron. An injury, bleeding in the body, infections, diseases or heavy menstrual bleeding can cause this type of anemia. For example, blood loss by hook worm. This parasitic worm will feed off of blood inside the gut.

- Decreased iron absorption
Disorders like coeliac disease and Crohn's disease can damage the lining of the small intestine. When this happens the absorption of iron is disrupted because there is where iron absorption takes place.

 - Consumption of iron is not enough
This happens when we eat too little iron containing foods.

- Pregnancy


Tips on how to prevent and improve iron deficiency anemia.
                                           
Note: A doctor visit is necessary for you to be diagnosed, may be prescribed iron supplements, go the natural route and so on. Just visit a doctor and he will decide what is the best treatment for you.
Our daily requirement of iron    

Men ------ 8 mg                             

 Menstruating women ------ 18 mg 

Nursing women ------ 9 mg           

Pregnant women ----- 27 mg        
       


1. Education
Education is needed to become knowledgeable on the foods that contain iron because if you don't know them how are you going to choose wisely and consume them.

2. Consume iron in your diet. This can be achieved by:

 - consuming iron containing foods

 This also means to:

 - consume foods that were enriched with iron
The nutrients lost during the manufacturing process are added back to the foods.

Example:
Whole wheat vs white flour
The iron (other nutrients also) lost during the manufacturing process of white flour is added back.


- consume foods that were fortified with iron
Vitamins or minerals (micronutrients) are added to foods in the fortification of foods. These vitamins or minerals were not found naturally in these foods.


List of some iron containing foods


 Some iron containing foods are:
  • organ meats (cow liver, chicken liver, kidneys, heart, gizzard)

Liver. Image via pixabay.


  • beef, chicken, pork, turkey, fish

Beef. Image via pixabay.


  • seafood (sardines, oysters, clams, mackerel, prawns, mussels)

Oysters. Image via pixabay.


  • tofu
Image via pixabay.


  • dark green leafy vegetables (e.g. callaloo, spinach)
Image via pixabay.

  • blackstrapp molasses

  • dark chocolate

Image via pixabay.


  • legumes (lentils, beans like kidney beans, lima beans, soybeans, cannellini beans, black beans, chickpeas, black-eyed peas) 

Beans. Image via pixabay.


  • pistachios

Image via pixabay.


  • spirulina

Image via pixabay.


  • pumpkin seeds

Image via pixabay.


  • sesame seeds

Image via pixabay.


  • whole grains (whole wheat, oats, brown rice, whole grain barley, quinoa)

Image via pixabay.


  • potatoes

Image via pixabay.


  • beets

Image via pixabay.


  • iron fortified cereals, pastas and breads

Pasta. Image via pixabay.

  • dried fruits such as raisins and apricots

Raisins. Image via pixabay.



- Iron supplements
There are iron supplements that can boost the iron in your body. It is important to know that a doctor has to prescribe this to you and he will also decide if this is the right treatment for you.

- Consume foods that enhance iron absorption
Vitamin C increases iron absorption. So consume things like orange juice and so on.

 - Stay away from foods that make it harder for your body to absorb iron
Foods like:

  • walnuts
  • almonds
  • coffee
  • tea
  • dairy
  • eggs
Note: You can eat and drink less of these because large amounts of these will cause this to occur.

Apart from iron consumption, some tips/habits are:
- Always make sure that you consume iron containing foods each day to meet your daily requirements.
- If you're a vegetarian or a vegan then you should find great alternatives for iron to replace meat.
Recipes

One recipe that I'm going share with you is a Caribbean liver and gizzard recipe. You can serve/eat this how you like. A delicious way to eat this is the liver and gizzard served on top of brown rice with lentils. A salad on the side with a cold glass of lime aid. This salad is a simple cucumber, tomato, and lettuce raw salad.


Caribbean liver and gizzard recipe

 Lots of people don't like eating liver simply because they don't like the taste but this recipe is pretty delicious. I prefer the taste of chicken liver as opposed to cow liver and so in this recipe, I'm going to use chicken liver along with chicken and gizzards. The brown sugar used in this recipe will give it a delicious sweet taste.


Ingredients

- 1/2 pound of chicken
- 1 pound of a combination of chicken liver and gizzards
- 2 Tbsp of olive oil
- 2 onions, coarsely chopped
- 8 cloves of garlic, pressed with a garlic press
- 1 Tsp of fresh ginger, grated
- 1 1/2 tsp tomato paste
- 1 1/2 Tbsp of brown sugar
- salt and black pepper to taste/ to your liking
- 1 chili diced (optional)
- chicken seasoning to your liking (use your favorite kind)
- a handful of coarsely chopped, parsley
- green onions, chopped


Instructions
  1. Wash your chicken, liver, and gizzard (not applicable if they came washed).
  2. Cut your chicken, liver, and gizzard into smaller pieces and season with salt, pepper and chicken seasoning to your liking.
  3. Place some oil in a pan and add the brown sugar. Let this cook until all the sugar has melted.
  4. Once all the sugar has melted add the chicken, liver, gizzard, and onions into the pan and stir until they are coated with the sugary oil. Let it cook for about a minute. 
  5. Add the tomato paste, garlic and ginger and stir once again.
  6. Let it cook until cooked. But 2 minutes before it is finished cooking add the parsley and chili and stir.
  7. Once finish add the green onions and stir and it's ready to eat.

Note: You can use liver only in this recipe and omit the chicken and gizzard.
Dhal Recipe

I have a dhal recipe that I have posted a while ago. You can read that recipe here.



 Cucumber, tomato and lettuce salad recipe


 Ingredients

- 2 tomatoes, chopped
- 1 cucumber, chopped
- lettuce, chopped
- 2 Tbsp of olive oil
- salt and black pepper to taste


Instructions
  1. Wash and chop your tomatoes, cucumber, and lettuce into bite size pieces.
  2. Add the rest of the ingredients and tossed. 


Lime aid Recipe


 Ingredients

- limes, juiced
- water
- sweetener


Instruction

Add the ingredients together to your liking (choose the lime to water ratio that you like). Also, you can use whatever sweetener you like or you can omit it.
Related post: 5 natural substitutes for sugar 


If poor diet is causing iron-deficiency anemia then you need to start eating iron-rich foods.

Reference

1. Dean L. Blood Groups and Red Cell Antigens [Internet]. Bethesda (MD): National Center for Biotechnology Information (US); 2005. Chapter 1, Blood and the cells it contains. Available from: https://www.ncbi.nlm.nih.gov/books/NBK2263/
 
bone broth benefits
Photo by Jakub Kapusnak via Foodiesfeed



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 Bone broth has once again been increasingly gaining popularity over the years to the point that it's very popular now. This is pretty interesting since bone broth has been used by our ancestors for so many years. Most modern man don't utilize the bones, neck, feet and so on whereas people in the Caribbean would do so, just check the ingredients for dishes like souse and pepper pot and you will see. As someone who studied Biology, I have come across in my study that carnivorous animals would break the bones just to get the marrow and will eat whatever bone they can manage to eat. On the whole meat and fish eating animals prefer the bones (such as dogs).

 There are many health benefits associated with consuming bone broth that one just simply can't ignore (me for sure).  These bone broth benefits are due to the fact that bone broth is abundantly rich in nutrients that are beneficial to the body. Which means that our ancestors, carnivorous animals and the people who are eating it are getting these nutrients whereas whoever is not is missing out.
What is bone broth?

 When you hear the words bone broth, what comes to mind?

 Bone is the main ingredient of bone broth and so most of the nutrients are going to come from it. So firstly what does a bone composed of?

 A bone is composed mainly of:
  • bone marrow
  • cartilage
  • collagen (found in cartilage and bone marrow also)

 Often times people will ask what is bone broth? Bone broth is essentially broth that is made from bones. The bones that bone broth can be made from are chicken, beef, lamb, turkey, poultry, fish bones or whatever bones you can find. This broth can be made more tasty and nutritious with the addition of herbs, spices, and even vegetables.

 When you boil the bones in water for hours, the nutrients in the bones, cartilage, bone marrow and collagen leaches out into the water. You strain it and the end result is a nutritious broth.

Bone broth benefits


As already stated above bone broth is abundantly rich in nutrients that are beneficial to the body. So what are these nutrients?

Bone broth nutritional composition (Not all will be listed below)


MINERALS
- calcium
- phosphorus
- magnesium
- sulphur
- glucosamine
- chondroitin
- zinc
- copper
- iron
- potassium
- fluorine
- sulfate

VITAMINS 
- Will also depend on whatever veggies you're using

AMINO ACIDS
- collagen (the amino acids that make it up)
- plus additional amino acids (depend on the bones used). 
A few examples are:
- serine
- valine
- leucine


HEALTHY FATS
- bone marrow




Health benefits
Amino acids


 Glycine, proline, glutamine, and alanine are the most abundant amino acids found in bone broth. These are non-essential amino acids which simply means that the body can produce them. In other words, this usually means that you don't have to consume them. But did you know that you may have to consume it regardless of that statement? So why I may need to consume foods that are rich in them? You may need to consume foods that are rich in them because:

 - of certain illnesses or nutrient deficiencies
- poor digestive health among other reasons

Bottom line: the body is not able to produce enough or none under certain circumstances and so we need to consume them in foods.

 Other amino acids that are found in bone broth are:
- valine
- serine
- tyrosine, etc.
Collagen

 The protein collagen is made up of amino acids (amino acids makes a protein). Collagen is abundant in the amino acids:
  1. proline
  2. glycine
  3. hydroxyproline

 The bones and cartilage are two examples of places where collagen can be found. The conversion of collagen to gelatin happens when you cook the collagen containing bones and cartilage. So, therefore, your bone broth is going to give you collagen in the form of gelatin and thus you're consuming collagen in the form of gelatin.

What does collagen do?

 Collagen is vital for a healthy youth full looking skin. That is skin that is firm and wrinkle free. It's also necessary for healthy hair and nails- collagen makes up the hair and nails. Collagen holds the whole body together that is it acts as a glue and renews skin cells (in other words it replaces dead skin cells).

 As we age we would start to see the onset of wrinkles and fine lines, etc. What happens is collagen production decreases with age particularly around 40. When this happens the skin starts to get wrinkles, fine lines and saggy whereas the hair and nails become brittle.
Age isn't the only factor that decreases collagen production. Tobacco smoking and the sun can also decrease collagen production.
So, therefore, it is important to consume collagen in your diet.

 Gelatin lines the gut and improves IBS, leaky gut syndrome, food allergies, etc. It also thickens the digestive juices in the stomach resulting in better digestion.

 Leaky gut syndrome arises when the intestines become permeable. When this happens, substances will pass into the bloodstream (think of it like a pot with holes).These substances, however, are substances that the body won't normally allow to pass but because it is permeable these substances will pass. These substances can be substances like undigested food and waste. When this happens the immune system will react by attacking these substances and inflammation will result. This can result in food intolerances, IBS, autoimmune diseases (like Lupus, Crohn's disease, Addison's disease), etc.
Glycine

 The structure of glycine

 Glycine is very important to the body as it serves many roles/purposes. Some of these roles/purposes are:
It is:
- use to produce collagen
- vital in the production of some acids like bile acids and nucleic acids
- use to produce heme which is a component in blood
- used by the body to manufacture amino acids
- involved in the production of glucose
Proline

 Proline is very important to the body as well as it serves many roles/purposes. Some of these roles/purposes are:

 - use to produce collagen. Proline is converted to hydroxyproline and hydroxyproline is one of the amino acids that make up collagen.
- it maintains muscle mass
- it is necessary for the functioning of joints and tendons

 Kaayla Daniel of the Weston A. Price Foundation has a great article on the essential roles of glycine, proline, and gelatin. You can read this article here.
Minerals

 Bone broth contains minerals that are necessary for healthy bones and teeth. Bones and teeth are important to us. Our bones support our bodies, protect our internal organs, produce blood cells, make movement possible [1], etc. whereas our teeth are used to chew and break up our food into smaller particles (aka mechanical digestion). Minerals like calcium, phosphorous and so on are necessary for strong bones and teeth (and to maintain it) and with strong bones and teeth, you may be able to combat osteoporosis and teeth loss. 

 The New York State Department of Health states that:
"Osteoporosis is a silent disease that causes bones to become thin and weak, often resulting in fractures (broken bones) in the U.S., approximately 1 in 2 women and 1 in 4 men over age 50 will break a bone as a result of osteoporosis."
Additionally, periodontal problems can be resolved by consuming traditionally prepared bone broths according to Will Revak of the Healthy Home Economist.

Healthy fats
A bone can either contain yellow marrow or red marrow. The yellow marrow is where fat is stored and hence the yellow bone marrow is mostly fatty and not to mention delicious. The red bone marrow is where red and white blood cells are manufactured.
Bone marrow contains essential fatty acids like omega-3 fatty acid. Omega-3 fatty acid has many health benefits but our bodies can't make this fatty acid and so we need to consume it in foods. One such benefit is that it's necessary for brain function. 

Bone marrow also contains vitamins, minerals, iron, etc. 


Bone broth recipes

Below are four (4) bone broth recipes that you can make.


Beef bone broth recipe
Beef bone broth recipe
Beef bones. Image via pixabay.



Ingredients

 - 2 pounds of beef bones (make sure that some of the bones contain bone marrow and meat)
- 2 carrots chopped
- 2 onions chopped in quarters
- 6 whole cloves of garlic
- 1 tablespoon apple cider vinegar
- salt to taste/ to your liking
- black pepper to taste
- 1 chili (optional)
- beef seasoning to your liking (optional)
- a handful of coarsely chopped parsley
- water to cover the bones
Instructions
  1. Wash and wipe the meat and bones (not applicable if you're using left over cooked bones).
  2. If your bones are too large, you can cut them into smaller pieces (very helpful in speeding up the cooking process).
  3. Roast the bones and meat in the oven for about 25 minutes or until they are nice and browned at 450 degrees. 
  4. Place your roast beef bones and meat into a stock pot.
  5. Pour water to cover the bones, add the apple cider vinegar and let it rest for a while. The vinegar will cause nutrients to leach from the bones.
  6. Add the remaining ingredients into the pot and bring to a boil then reduce it and let it simmer on low. Let it cook on low heat for at least 12 to 36 hours.
  7. Remove any frothy layer that rises to the top.
  8. You can add additional water if needed during the cooking process.
  9. Strain the broth at the end of the cooking time through a strainer and discard the bones and vegetables.
  10. Pour the broth into containers and store however desired (refrigerate or freeze).
  11. Remove the layer of fat that has hardened on the top when you're ready to use it.

Chicken bone broth recipe
Chicken foot. Image via pixabay.

Ingredients

 - chicken bones, trimmings of chicken, chicken necks and foot
Instructions

 The same steps as the ones used to make beef broth with a few exceptions.
  1. The bones do not need to be roasted.
  2. Cook for 8- 24 hours.
  3. Use chicken seasoning instead of beef seasoning.
Fish bone broth recipe
Fish. Image via pixabay.

Fish. Image via pixabay.



Ingredients

- Fish bones, heads, trimmings of fish and fish
Instructions

The same steps as the ones used to make beef broth with a few exceptions.
  1. The bones do not need to be roasted.
  2. Cook for 4- 6 hours.
  3. Use fish seasoning instead of beef seasoning.



A combination of different bones bone broth recipe


So with this broth, you can add:


Ingredients

- chicken bones, trimmings of chicken, chicken necks and chicken meat
- fish bones, heads, trimmings of fish and fish
- beef bones (ones that contain bone marrow and meat also)


Instructions

The same steps as the ones used to make beef broth with a few exceptions.
  1. Only the beef bones are to be roasted.
  2. Use an all purpose seasoning instead.
  3. Cook for 12- 36 hours but add the beef bones at first and then add the chicken bones after the first 8 hours and the fish bones at the last 6 hours.


Additional cooking notes

- Bones, pieces of skin and trimmings of meat and actual meat can be used.

- You can save the bones you have each day and at the end of the week use it to make your broth.

- You can use a combination of 2 or more different kinds of bones or you can use just one. These recipes can be used for other bones as well.

- Uncooked or cooked bones can be used.

- Alternatively, a slow cooker or a pressure cooker can be used to cook bone broth instead of a stock pot. I personally love to use a pressure cooker because it reduces the cooking time by hours.

- The beef broth will have a rich brown color due to the roasting step. Generally, the color will differ also depending on the vegetables and sometimes the seasonings used.

- The nutritional content of one bone broth might differ from another simply because of the ingredients that were used to make each one. There are different types of bones, vegetables, herbs, and spices that can be used to make it and they have different nutritional content, some more than some. So this depends on what the bone broth was made with.

- The bones can be reused for another broth.



Ways to eat bone broth
Bone broth can be eaten by itself. I like to add some green onions on the top along with some pepper.
Bone broth can also be used in cooking. You can add it to soups and so on.

 Bone broth isn't hard to prepare, it just takes time! Homemade bone broth is the best tasting in my opinion. Make some today and nourish yourself.

  
Bone broth benefits and recipes
Reference

1. OpenStax, Biology. OpenStax CNX. Jun 16, 2017 http://cnx.org/contents/185cbf87-c72e-48f5-b51e-f14f21b5eabd@10.115.


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