Importance of Iron

Iron is an important mineral required in a small quantity by our bodies. If our body does not get
the required amount of iron then it may lead to certain diseases which can be cured with the doctors
medication and iron supplements.

A normal adult man has 4.5 gm of iron but it varies in the people according to their age, nutrition,
health conditions etc.

The most important and primary function of iron is to carry the oxygen from one part of the body
to the other. The proteins in our food that contains iron content takes the oxygen from the lungs to the
different parts of body without which no tissue can survive. it is very important component for
hemoglobin of red blood cells and also myglobin in our muscles. Nearly 60-70% of iron in our body is
hemoglobin and 3% is myoglobin. Iron is also used for the certain oxidation-reduction reactions in our
body which further produces energy. Other functions of iron is cognitive development, temperature
regulation and work performance. Approximately 90% of iron is stored in the body is reused everyday. It
is stored in spleen, kidney, liver and bone marrow in the form of ferritin, hemosiderin and siderphilin. The
remaining is excreted.

Men store more iron as compared to the women and the loss of blood means the loss of iron that
is why women of childbearing age generally found deficient in the iron content which results in anemia
(deficiency of iron) which makes you feel sluggish or tired all the time and the tendency to fight
infections will decrease. In order to have proper balance of iron in body we should have healthy diet to
cover the other 10% required by the body. Women should consume more iron as compared to men. The
U.S Recommended Daily Allowance for women is 15mg whereas for men is 10mg.

Presence of vitamin C in the body helps to absorb more iron. That is why having fruits with
vitamin C along with the iron diet will increase the absorption of iron. Hookworm and other intestinal
parasites, excess of calcium decreases the ability of body to absorb proper iron.

Rich iron foods are beans, legumes, cereals, fortified seeds milk as well as meat.

Iron is a mineral needed by our bodies. Iron is a part of all cells and does many things in our
bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout
our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use
oxygen.

Iron is a part of many enzymes and is used in many cell functions. Enzymes help our bodies
digest foods and also help with many other important reactions that occur within our bodies. When our
bodies don't have enough iron, many parts of our bodies are affected.

Key Functions of Iron

Iron is an important mineral. It is needed to help our red blood cells deliver oxygen to the rest of the body.
Vitamin C helps the body absorb iron.

1. Transport and storage of oxygen.

2. Aid in energy production and cell diffusion.

3. Helps the immune and central nervous systems.

Iron absorption refers to the amount of dietary iron that your body obtains from the food you eat. Healthy
adults absorb about 15% of the iron in their diet.

The actual amount of iron your body absorbs depends on the amount of iron already stored in your body.
When your body has low amounts of iron stored, it will absorb more iron from the foods you eat. When
your body has a large amount of iron stored, the amount of iron it absorbs will decrease.

If the body absorbs too much iron, a condition called hemochromatosis will occur.

Food Sources of Iron

Excellent Source (3.5mg+) - cooked beans such as white beans, soybeans, lentils, chick peas,
clams, oysters, pumpkin, sesame, and squash seeds, breakfast cereals (enriched with iron), tofu

Good Source (2.1mg) - beef, ground or steak, blood pudding, canned lima, red kidney beans,
chick and split peas, cooked enriched egg noodles, dried apricots

Source (0.7mg) - chicken, ham, lamb, pork, veal, halibut, haddock, perch, salmon, canned or
fresh shrimp, canned sardines, tuna, egg, peanuts, pecans, walnuts, pistachios, roasted almonds,
roasted cashews, sunflower seeds, cooked pasta, egg noodles, bread, pumpernickel bagel, bran
muffin, cooked oatmeal, wheat germ, canned beets, canned pumpkin, dried seedless raisins,
peaches, prunes, apricots

Boiling vegetables can reduce the iron content by 20%.

Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich
foods or supplements.

Absorbability of iron from foods varies widely:

The "organic" iron found in red meats is considered the most absorbable (10 - 30%).

Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract.

Recommended Daily Usage

Children (girls & boys): Ages 1-3 (7mg), Ages 4-8 (10mg)

Girls & Women: Ages 9-13 (8mg), Ages 14-18* (15mg), Ages 19-30** (18mg), Ages 31-50
(18mg), Ages 51+ (8mg)

Pregnancy (27mg)

Breastfeeding: < 18 (10mg), 19-50 (9mg)

* Vegetarians need 26 mg ** Vegetarians need 33 mg

Nutritional Safety

Iron deficiency anemia occurs when your body doesn't have enough iron.

Iron is important because it helps you get enough oxygen throughout your body. Your body uses iron to
make hemoglobin. Hemoglobin is a part of your red blood cells. Hemoglobin carries oxygen through your
body. If you do not have enough iron, your body makes fewer and smaller red blood. Then your body has
less hemoglobin, and you cannot get enough oxygen.
Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual
cycles.

Iron is one of the top six nutrients that are found to be commonly deficient in people globally. Iron
requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus
with oxygen and nourishment. My next article entitled "The Function of Magnesium in our Life" will
examine the role of Magnesium in good nutrition.