Iron is a vital mineral your body requires for the production of hemoglobin, a protein found in red blood cells. Red blood cells aid in carrying oxygen throughout your body.
Iron is found in certain foods, such as red meat, dark green leafy vegetables, and supplements.
A low iron level can lead to anemia, which can cause symptoms such as fatigue, breathlessness, or pale and sallow skin. However, excessively high iron levels could harm your organs and lead to liver diseases, heart issues, and diabetes.
This article focuses on the benefits of iron, iron-rich foods, as well as how to ensure you're getting the correct amount of this essential mineral.
What are the advantages of iron?
The body requires iron to transport oxygen throughout it. Sufficient iron in the blood helps support numerous healthy bodily functions.
Energy
Iron's primary function is to transport oxygen through the hemoglobin found in red blood cells, to the rest of your body so that the cells can create energy. In reality, a deficiency of energy is among the most prominent symptoms of anemia due to iron deficiency.
Physical endurance and endurance
Iron is essential to the body to carry oxygen to muscles. Insufficient iron can affect athletic performance such as endurance, strength power, speed coordination and recovery.
Healthy immune system
Iron is crucial to a functioning immune system. A lack of iron could make you more susceptible to infections.
In pregnancy
In the course of pregnancy, your body requires more iron as the amount of blood within your body grows. The body utilizes iron to create blood to ensure that oxygen is available to aid in your child's development.
Daily iron requirement based on age and sexual sex
As per the National Institutes of Health (NIH), the daily recommended allowance of iron is based on age and sex. Vegans, vegetarians as well as those who are nursing or pregnant also have different requirements for iron.
These values are for those who aren't vegans or vegetarians.
Males
- 9-13 years 8.8 milligrams (mg)
- 14-18 years Ages 14-18: 11 mg
- Age 19 and over Ages 19 and over: 8 mg
Females
- 9-13 years 9-13 years: 8 mg
- 14-18 years 15 mg
- 19-50 years Age range: 19-50 years.
- Age 51 and over Ages 51 and over: 8 mg
- while pregnant: 27 mg
- when lactating younger than 18 years old: 10 mg
- during lactation at a time greater than 19 years old: 9 mg
Children
- 3 to 5 Years: 7 mg
- 4-8 years 10-mg
Infants
- From 0-6months: 0.27 mg
- 7-12 months 7-12 months: 11 mg
Iron is a component of the diet
Iron is found naturally in a wide variety of foods, and some manufacturers add it to certain products that are fortified. It is possible to get enough iron by eating a wide variety of food items, however certain people struggle to get enough iron from what they consume.
Absorption is affected by a variety of factors.
Iron is a mineral with a low bioavailability. This means that your small intestine can't absorb iron from foods you eat in huge quantities.
How much iron you consume depends on a myriad of aspects, such as:
- Iron is the main ingredient in the iron
- Other foods that you're eating
- your overall health as well as the overall health of your digestive tract
- the medications or other supplements you're taking
- your iron levels overall
Consuming foods rich in vitamin C can increase its bioavailability for nonheme iron (see the section below). On the other hand certain ingredients — like tannins in tea, coffee and wine could hinder the absorption of iron.
Heme iron vs. nonheme iron
Iron in food is present in nonheme iron and heme iron.
Nonheme iron can be found in plant foods, seafood, meat and poultry. Heme iron, on the other hand, only is found in poultry, meat and seafood.
Heme iron has higher bioavailability that nonheme iron.
Foods fortified with iron
Certain foods, such as bread, cereals such as orange juice, cereals, and rice are loaded with iron to increase intake.
What are the foods that are rich in iron?
Foods naturally rich in iron are:
- Fish
- spinach
- organ meats
- Red meat
- legumes
- Pumpkin seeds
- Broccoli
- Tofu
- Dark chocolate
Iron supplements
Iron is found in a variety of kinds of multivitamins and supplements. When it comes to supplements, iron usually comes found in ferrous sulfate ferrous gluconate, as well as ferrous fumarate.
Be aware this: you should know that Food and Drug Administration (FDA) does not closely monitor supplements. This means that some supplements have ingredients that aren't listed on the label or have substances in different quantities.
It's recommended to talk with an experienced physician before taking any supplements. Always check the label to determine the right dosage.
Who is in need of iron supplements?
Certain people struggle to get enough iron into their diets.
Before beginning supplements, talk to your doctor to have your iron levels assessed. In taking iron supplements in a way that you do not need can be harmful to your health.
Talk to a doctor about having your iron levels tested If you are:
- Are females who is a childbearing woman.
- are characterized by long periods of heavy rain.
- are pregnant
- Donate blood often
- are vegan or vegetarian and do not substitute meat with other iron-rich foods.
- Are over 65 years old
- suffer from an gastrointestinal disorder or heart failure
- Are you an endurance athlete?
Infants, particularly those who were born prematurely or experiencing an increase in growth, might be able to have their iron levels tested.
Who should steer clear of iron supplements?
Doctors do not recommend iron supplements if you're deficient or have a high chance of becoming deficient in iron.
Iron is a risk that comes with it.
In both cases, too little and excessive iron can lead to issues.
The risk of having too little iron (deficiency)
Insufficient iron intake could lead to anemia, which is a condition. Anemia-related symptoms include fatigue, breathlessness as well as lightheadedness and pale skin.
Iron-related risks can be a result of excessive iron (toxicity)
A high intake of iron could be harmful. Doctors do not recommend iron supplements if you don't have a confirmed deficiency, or have a higher risk of developing an iron deficiency.
If you're a victim of a genetic condition known as hemochromatosis you're at an increased risk of suffering from iron overdose. People suffering from hemochromatosis absorb more iron from their food than those who do not have it.
A high concentration of iron can trigger these issues.
Organ damage
Consuming too much iron could cause a buildup of iron within the liver as well as other organs, causing damage to tissues and cells in the body.
Stomach problems
Iron supplements can trigger constipation, nausea, vomiting and stomach discomfort, particularly if you do not take them in conjunction with food. Iron supplements can also alter how your stool looks, which can be dark black or dark green, however, this isn't a normal thing.
Interactions with medicines
Iron supplements can reduce the effectiveness of a variety of medicines, such as:
- levodopa and carbidopa (Sinemet)
- penicillamine (Depen Titratabs, Cuprimine)
- Levothyroxine (Synthroid, Levoxyl, Unithroid, Tirosint)
In addition proton pump inhibitors have been shown to lower the absorption of iron.
How do you know whether you're getting the right amount of iron
If you're experiencing any signs of anemia caused by iron deficiencysuch as the appearance of your skin becoming pale, or a shortness of breathyou should consult an acupuncturist to get your iron levels assessed. This is particularly true in cases of high risk of having iron deficiencies, such as if you:
- are pregnant
- eat a vegetarian or vegan diet
- Are you an endurance athlete?
Takeaway
Iron is a mineral essential which helps red blood cells to transport oxygen around your body. It is possible to get enough iron by eating a variety food items, however some are unable to absorb enough iron and might need supplementation.
Make sure you discuss any supplements with your physician prior to beginning to take supplements.
