Iron, Benefits of Iron, Iron Deficiency and Iron Rich Foods

Iron is an essential mineral for life. It is found in the red blood cells of the body and is also needed to produce red blood cells.

Most of the iron in the body is attached to the haemoglobin molecules in red blood cells, thereby transporting oxygen to all the tissues of the body. Haemoglobin is the essential protein found in red blood cells and represents about two thirds of the body’s iron. When red blood cells die, the iron in them is recycled in the bone marrow to be used again in new red blood cells.

Myoglobin is the heme-containing protein that is involved in the transport and storage of oxygen.

Purpose of Iron –

# Iron is found in the haemoglobin, a protein inside red blood cells that helps transport oxygen out of the lungs, so that it can be carried to the body parts that require it. Therefore, its main role is to carry oxygen from the lungs to the rest of the body.

# Iron assists with the metabolisation process and it is crucial for the body to regulate temperature.

# Iron is part of myoglobin, which helps muscle cells store oxygen. Without enough iron, ATP

(adenosine triphosphate – the fuel the body runs on) cannot be properly synthesized.

# Iron prevents fatigue and promotes good skin tone.

# It increases resistance to stress and disease.

Deficiency of iron –

If the quantity of iron in the body become below normal levels, iron-deficiency anaemia can occur. This is characterized by weakness, tiredness, muscle fatigue, and shortness of breath. In severe cases, a person’s skin may become pale due to a lack of red blood cells in the body.

In children, iron deficiency is usually the result of an inadequate iron intake.

In adults, iron deficiency is most commonly due to chronic blood loss, such as during heavy menstruation in women, intestinal bleeding from peptic ulcers, cancer, or hemorrhoids.

Individuals with renal failure, especially those being treated with dialysis, are at high risk of developing iron deficiency anaemia.

Vitamin A helps mobilize iron from its storage sites, so a deficiency of vitamin A restricts the body’s ability to use stored iron.

Signs of iron deficiency anaemia –

# Feeling tired and weak

# Difficulty maintaining body temperature

# Insomnia

# Decreased immune function, which increases susceptibility to infection

# Glossitis (an inflamed and sore tongue)

# Eating substances such as dirt, (referred to as pica or geophagia)

Who all need extra iron supplements to prevent a deficiency?

# individuals who tend to lose more iron, such as pre-menopausal women

# people who do not absorb iron normally

# pregnant women

# people who take aspirin

# pre-mature and low birth weight infants

# teenage girls

# women of childbearing age, especially those with heavy menstrual bleeding

# people with renal failure, especially those undergoing routine dialysis

# people with gastrointestinal disorders, who do not absorb iron normally

Recommended Daily Allowance –

The recommended dietary allowance (RDA) for iron in healthy adults is 10 milligrams per day for men and 15 milligrams per day for premenopausal women. Premenopausal women’s needs are higher than men’s needs because women lose lots of iron during menstruation.

Pregnant women will need as much as 30 milligrams of iron per day because the unborn baby needs iron for development.

One interesting fact about iron is that it has the ability to regulate how much the body absorbs. When current iron levels in the body are normal, no iron is absorbed. When level gets reduced, the body goes into iron absorption mode.

Good dietary sources of iron –

Food contains two types of iron – heme iron and nonheme iron.

Heme iron is derived from haemoglobin, and is found in animal foods that originally contained hemoglobin, such as red meat, fish, shellfish and poultry. Iron from these sources is readily absorbed in the intestines.

Iron from plant foods include lentils, dried fruits, nuts and seeds, leafy green vegetables such as spinach, whole grains, fortified cereals and breads, peas and beans is arranged in a chemical structure called non-heme iron. Other sources of dietary iron include green leafy vegetables, tofu, chickpeas, and strawberries.

Heme iron is absorbed better than non-heme iron, but most dietary iron is non-heme iron. Non-heme iron is absorbed better when it is consumed along with animal protein and Vitamin C.

Therefore, it is beneficial to consume citrus fruits or juices which are high in vitamin C, along with foods that contain iron.

Is a high iron diet or excess iron supplement harmful?

There are some instances in which a high iron diet can prove to be harmful.

People suffering from hemochromatosis (a common hereditary disorder where the body is unable to adjust to the amount of iron that is absorbed and stored) need to avoid iron rich foods. This can lead to severe damage to the liver, heart, and pancreas.

Chronic liver disease can also result in excessive amounts of iron being stored in the liver – thereby aggravating the damage done to the liver.

The most common side effect from excess iron supplements is stomach upset including discomfort, nausea, diarrohea, constipation, and heartburn. Stools become dark green or black when iron supplements are taken orally.

Do not take iron supplements alongwith antacids or calcium supplements at the same time – give a gap of atleast 1-2 hours.

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