Your body requires iron in order to encourage an excellent diabetes control and maintain a healthy system! Iron is a magnetic, silver-gray, strong metal which atomic number in the chemical element list is 26.
Furthermore, it’s a component of our everyday tools including cast iron skillets, exercise machines, and dumbbells, and is naturally found in the food.
Our body and muscles require both types of iron pumping if they’re going to remain healthy and strong. Resistance trainings with resistance exercise equipment like dumbbells, help us build our muscles (a lean body mass).
Hence, the more muscles we have the better the insulin circulation is (a hormone responsible for blood sugar regulation in the body). Insulin resistance which is a clear indicator of type 2 diabetes, is directly affected by the ratio of lean body mass to abdominal fat.
Luckily, insulin resistance can be decreased or even extinguished by pumping iron (resistance training), thus improving overall diabetes management.
Resistance training involves all major muscle groups and should be done at least 2-3 times per week. To optimize the recovery of your muscles, take a day off between each resistance training session.
However, most people are lacking iron in their blood because they don’t pump it often enough.
Over 1 billion people worldwide, are also lacking the other iron that comes from the food we eat. Ultimately, the nutrition metal boosts the utilization of energy inside the body.
Iron, as an element of hemoglobin, is accountable for conveying oxygen in the blood. While iron as an element of myoglobin, on the other hand, acts as an oxygen agent for muscle contraction availability.
‘Hemoglobin A1c’ is the name for the main laboratory test that measures the blood glucose control. If an individual becomes anemic due to the lack of iron, his red blood cells become less available.
This results in nether hemoglobin A1c values, which in turn gives an incorrect indication of security that your blood sugar control is better than it appears.
The recommended value for daily iron intake varies accordingly:
|Gender||Age Range||Iron Requirement (mg/day)|
|Pregnancy (all ages)|
|Lactation (>19 years)|
♦ Type of Iron
○ Heme Iron:
○ Non-heme Iron
♦ Factors that boost non-heme iron absorption:
♦ Factors that restrain the iron absorption:
Foods like whole grains that are rich in iron, hold the non-heme type of iron, which is less bioavailable.
Moreover, some of those foods also hold other factors that can further restrain the absorption of iron. Take spinach for example, a non-heme source of iron that holds oxalates.
In addition, if you combine non-heme iron foods with the iron-absorption boosters like oranges or tomatoes you will enhance the bioavailability of iron. Bear in mind that cooking in an iron skillet significantly enhances the iron content of your cuisine.
Between the resistance training and a balanced diet, ‘pumping iron’ to enhance your diabetes control is an economical and smart method to manage diabetes and avert both types of iron deficiency!