Without iron, nothing in the world could live. Not humans, not plants, nothing. Iron is the most abundant mineral on earth and it is present in many of the enzymes and proteins that are involved in keeping your body healthy.
Your body reuses or conserves approximately 90% of its iron each day. The remaining 10% is eliminated and it's this 10% that must be replenished otherwise the body runs the risk of developing an iron deficiency.
The primary job of iron is that of an oxygen transport assistant. It's found in the hemoglobin, which is a protein inside your red blood cells. This protein helps carry oxygen out of your lungs and then throughout your body supplying your muscles, tissues and organs. All of your organs need a healthy supply of iron rich oxygen and so too does your immune system. Iron also assists with the metabolization process which is crucial to your body's ability to regulate its temperature.
Your body will regulate how much iron it needs to absorb. When current iron levels are sufficient, no new iron is absorbed. And that's good because too much can cause toxicity. When levels start to decrease, the body goes into iron absorption mode.
Iron is present in both mother's milk and formula. However, infants consume a much higher percentage of iron when they are breastfed. Infants that are not breastfed may need to be given iron fortified formula and/or cereal or an iron supplement. Speak to your doctor if you have concerns.
Sources of iron
Your hemoglobin contains two different types of iron: heme iron and non-heme iron. The main difference between the two is the absorption capability. The body easily absorbs heme iron but absorbing non-heme iron is more difficult. Absorption rates of non-heme iron can be improved by including meat, fish and vitamin C in your diet.
Another difference is in the source of these two types of iron. Organ meats such as liver, heart and kidneys, and lean beef, fish, seafood, sardines, anchovies and poultry are good sources of heme iron.
Plant sources provide much of the body's non-heme iron. Some good sources include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs, soy products and fortified cereals. Many other foods have been enriched with iron and this is important because most processed foods lose their natural iron supply. Pasta, bread made with refined flour, white rice and ready-to-eat cereals fall into this last category
In general, women over age 50 and all older men need about 8 mg of iron per day. A woman who has not yet started menopause needs more like 18 mg per day to compensate for the blood that is lost during a her monthly menstrual cycle. Women who are pregnant, or who may become pregnant, should also get more iron. Again, it’s best to consult with your doctor to address your specific requirements.
Symptoms of an Iron deficiency
One of the most notable symptoms of an iron deficiency is anemia. Its symptoms include fatigue, reduced mental capacity, insomnia, headaches, loss of appetite and an inability to maintain proper body temperature. An iron deficiency also diminishes the capacity of the immune system.
Many factors can contribute to an iron deficiency. For some people, their bodies are just not able to absorb sufficient quantities. An iron deficiency can also result from a significant loss of blood such as a wound or because of a woman's menstrual cycle for example.
The most common reason for an iron deficiency is probably diet related. Unfortunately, many people do not consume adequate quantities of iron-rich food. Make sure that you get enough of this essential mineral in your diet. Combined with exercise, a well balanced diet that includes sufficient amounts of both heme and non-heme iron is critical to your body - and how you feel. |
