{"id":71500,"date":"2021-10-10T20:44:12","date_gmt":"2021-10-10T19:44:12","guid":{"rendered":"https:\/\/www.wanarun.net\/blog\/?p=71500"},"modified":"2021-10-10T20:46:20","modified_gmt":"2021-10-10T19:46:20","slug":"fer-mineral-essentiel","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/fer-mineral-essentiel-71500.html","title":{"rendered":"Le fer, un min\u00e9ral essentiel de la performance physique"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied.jpg\"><img loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-1024x682.jpg\" alt=\"fer\" class=\"wp-image-71506\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-1024x682.jpg 1024w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-300x200.jpg 300w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-768x512.jpg 768w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-1536x1024.jpg 1536w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-150x100.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-620x413.jpg 620w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>Vous \u00eates souvent fatigu\u00e9 et vos performances s\u2019en ressentent ? Vous manquez tr\u00e8s certainement de fer. Un certain apport de fer est indispensable pour maintenir votre bonne forme physique. Voici tout ce qu\u2019il faut savoir sur l\u2019importance du fer, les cons\u00e9quences d\u2019une an\u00e9mie et comment y rem\u00e9dier. Ce min\u00e9ral : on y croit dur comme fer !<\/p>\n\n\n\n<h2>R\u00f4le du fer<\/h2>\n\n\n\n<p>Le fer est un oligo-\u00e9l\u00e9ment, pr\u00e9sent en tr\u00e8s faible quantit\u00e9 dans l\u2019organisme humain, puisque celui-ci en contient entre 4 et 5 grammes.<\/p>\n\n\n\n<p>Le fer se divise en deux parties :<\/p>\n\n\n\n<ul><li>Le fer h\u00e9minique qui repr\u00e9sente 70 % environ du volume de fer dans l\u2019organisme. Il entre dans la composition du sang (h\u00e9moglobine) et du muscle (myoglobine).<\/li><li>Le fer non h\u00e9minique, \u00e0 raison de 30 %, qui se pr\u00e9sente pas sous forme libre. Il est associ\u00e9 \u00e0 des enzymes ou prot\u00e9ines.<\/li><\/ul>\n\n\n\n<p><br>Le fer poss\u00e8de un r\u00f4le important dans l\u2019organisme. Sa principale fonction est de constituer l\u2019h\u00e9moglobine ainsi que la myoglobine. Ce sont des complexes de prot\u00e9ines qui constituent les globules rouges et les cellules cardiaques. Elles assurent le transport de l\u2019oxyg\u00e8ne, contenu par les poumons, via les divers organes et muscles. Ces prot\u00e9ines contribuent \u00e0 la teinte rouge caract\u00e9risant le sang et les muscles.<\/p>\n\n\n\n<p>Le fer non h\u00e9minique, quant \u00e0 lui, est achemin\u00e9 via une prot\u00e9ine particuli\u00e8re, la transferrine, synth\u00e9tis\u00e9e par le foie. La ferritine est la prot\u00e9ine qui se charge du stockage du fer pour garantir le fonctionnement satisfaisant de diverses enzymes, les anti oxydantes, notamment.<\/p>\n\n\n\n<h2>Sympt\u00f4mes d\u2019une carence<\/h2>\n\n\n\n<p>Un manque de fer dans l\u2019organisme peut se traduire par une fatigue g\u00e9n\u00e9ralis\u00e9e, un essoufflement, une peau p\u00e2le, une irritabilit\u00e9, une acc\u00e9l\u00e9ration du rythme du c\u0153ur (tachycardie) ou encore de fr\u00e9quentes infections. Si on ressent un de ces sympt\u00f4mes, cela n\u2019indique pas forc\u00e9ment une carence en fer mais il peut \u00eatre judicieux de prendre un avis m\u00e9dical.<\/p>\n\n\n\n<p>Pour contrer l\u2019an\u00e9mie du sportif, il convient d\u2019\u00e9quilibrer ses entr\u00e9es et sorties en fer.<\/p>\n\n\n\n<ul><li>Une entr\u00e9e de fer trop faible peut \u00eatre due \u00e0 divers facteurs :<\/li><li>alimentation insuffisante en fer (personnes consommant peu ou pas de viande) ;<\/li><li>mauvaise absorption intestinale du fer.<\/li><li>Une perte de fer trop importante s\u2019explique par :<\/li><li>Des r\u00e8gles abondantes chez les femmes ;<\/li><li>Des micro h\u00e9morragies digestives dues \u00e0 l\u2019effort ou \u00e0 la d\u00e9shydratation ;<\/li><li>Une dur\u00e9e d\u2019effort \u00e9lev\u00e9e qui engendre l\u2019augmentation du d\u00e9bit cardiaque et rend les globules rouges inaptes \u00e0 leur fonction ;<\/li><li>Une transpiration fr\u00e9quente et importante puisqu\u2019elle contient une petite quantit\u00e9 de fer ;<\/li><li>An\u00e9mie en lien avec la course \u00e0 pied car les ondes de choc endommagent les globules rouges.<\/li><\/ul>\n\n\n\n<h2>Le fer et les sportifs<\/h2>\n\n\n\n<p>Les besoins journaliers en fer sont de 9 mg pour un homme et une femme m\u00e9nopaus\u00e9e et 16 mg pour une femme ayant ses r\u00e8gles. Pour un sportif, il convient d\u2019ajouter 6 mg de fer par jour par tranche de 1000 Kcal. Concr\u00e8tement, une femme d\u00e9pense, en moyenne, 1800 Kcal par jour mais cette d\u00e9pense augmente avec une pratique sportive. Aussi, sa d\u00e9pense en calories est de 2800 par jour, elle devra ajouter \u00e0 sa ration quotidienne 6 mg de fer.<\/p>\n\n\n\n<p>Les <a href=\"https:\/\/www.charal.fr\/faq-questions\/quels-aliments-contiennent-du-fer\/\">aliments riches en fer<\/a> sont le foie (de porc notamment avec ses 18 mg de fer pour 100 gr), la viande rouge et le boudin (22 mg de fer h\u00e9minique). On trouve \u00e9galement une source importante de fer dans les fruits de mer, les hu\u00eetres, les rognons, la viande rouge, les volailles, les poissons, les noix et graines, les l\u00e9gumes verts, les l\u00e9gumineuses, le bl\u00e9 entier, les fruits secs et le jus de pruneaux.<\/p>\n\n\n\n<p>Ces aliments poss\u00e8dent une importante proportion de fer h\u00e9minique (absorb\u00e9 \u00e0 25 %) et une moindre quantit\u00e9 de fer non h\u00e9minique (absorb\u00e9 \u00e0 seulement 10 %).<\/p>\n\n\n\n<p>Les aliments v\u00e9g\u00e9taux (l\u00e9gumineuses, persil, c\u00e9r\u00e9ales) contiennent uniquement du fer non h\u00e9minique. Par exemple, 100 grammes de lentilles vertes contiennent environ 2,5 mg de fer dont 0,75 mg seulement sera absorb\u00e9.<br><\/p>\n\n\n\n<p>Afin de booster l\u2019absorption du fer, il convient de consommer, au m\u00eame repas, un aliment carn\u00e9 et un autre riche en fer. Les fruits qui apportent de la vitamine C facilitent \u00e9galement l\u2019absorption du pr\u00e9cieux fer s\u2019ils sont d\u00e9gust\u00e9s au cours dudit repas.<br><\/p>\n\n\n\n<p>Voici les fruits riches en vitamine C : cassis, orange enti\u00e8re ou jus de fruits frais, kiwi (un seul couvre les besoins quotidiens), litchi, papaye et citron.<br><\/p>\n\n\n\n<p>En cas de carence importante en fer, il s&rsquo;av\u00e8re compliqu\u00e9 de r\u00e9tablir les niveaux via l&rsquo;alimentation seule. Avoir recours \u00e0 un compl\u00e9ment alimentaire en fer, avec l&rsquo;avis de son m\u00e9decin, s&rsquo;av\u00e8re judicieux afin de r\u00e9tablir les niveaux. Pour cela, privil\u00e9giez une formule comme  <a href=\"https:\/\/nutriandco.com\/fr\/produits\/fer\">Le Fer de Nutri&amp;Co<\/a> qui mise avant tout sur l&rsquo;absorption du pr\u00e9cieux min\u00e9ral plut\u00f4t que sur un exc\u00e8s d&rsquo;apport en fer qui entra\u00eene in\u00e9vitablement des troubles digestifs.Il ne faut pas consommer plus de fer que n\u00e9cessaire au risque de s\u2019exposer \u00e0 une intoxication pouvant entra\u00eener des troubles h\u00e9patiques sans am\u00e9liorer les performances sportives.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/fer-mineral-essentiel-71500.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2021\/10\/fer-course-a-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Vous \u00eates souvent fatigu\u00e9 et vos performances s\u2019en ressentent ? Vous manquez tr\u00e8s certainement de fer. Un certain apport de fer est indispensable pour maintenir votre bonne forme physique. Voici tout ce qu\u2019il faut savoir sur l\u2019importance du fer, les cons\u00e9quences d\u2019une an\u00e9mie et comment y rem\u00e9dier. Ce min\u00e9ral : on y croit dur comme [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71506,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le fer, un min\u00e9ral essentiel de la performance physique<\/title>\n<meta name=\"description\" content=\"Vous \u00eates souvent fatigu\u00e9 et vos performances s\u2019en ressentent ? Vous manquez tr\u00e8s certainement de fer. 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