[10 ways to eat a balanced diet containing vitamins and minerals for beautiful skin] Part 7 **Take iron**

Iron is involved in oxygen transport in the blood and promotes blood circulation in the skin. Spinach, red meat, tofu, soybeans, and walnuts contain iron.

Iron is a mineral that transports oxygen in the body and is essential for cell function and energy production. Below are the main effects of iron:

  1. **Composition of Hemoglobin:** Iron is the main component of hemoglobin, which binds oxygen in red blood cells and transports it throughout the body. Adequate hemoglobin levels are important for providing adequate oxygen to tissues and organs.

  1. **Composition of Myoglobin:** Iron is also found in myoglobin, which stores oxygen within muscles and releases it when needed. This maintains normal muscle function.

  1. **Energy Production:** Iron is involved in the production of energy in mitochondria within cells. Iron participates in the electron transport chain and contributes to the production of ATP (adenosine triphosphate).

  1. **Supports Immune Function:** Iron is also involved in the normal functioning of the immune system and is important for protecting the body from infections.

  1. **Neurotransmitter synthesis:** Iron is also required for neurotransmitters and normal brain function, and iron deficiency can affect cognitive function.

  1. **Growth and Development:** Iron is essential for normal growth and development, especially for pregnant women and growing children.

A lack of iron can cause anemia (especially iron deficiency anemia), which can cause symptoms such as fatigue, dizziness, headaches, and weakened immune system. On the other hand, excessive iron intake may cause toxic symptoms, so care must be taken with the amount of iron intake.

Main food sources include red meat, poultry, seafood, grains, legumes, nuts, and green vegetables. To promote iron absorption, it is helpful to take it with foods containing vitamin C. When considering iron supplements, it is best to seek guidance from your doctor or nutritionist.


"Beauty smiles softly on your skin. Loving yourself makes you glow." - Pamela Anderson


I hope today is a great day for you and your skin.

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