Iron

Iron is one of the minerals that have a crucial function in the body.

It is an important component of hemoglobin, a compound in red blood cells that carries oxygen from the lungs to other parts of the body.

Iron also plays a role in energy production, DNA synthesis, and proper functioning of the immune system.

The body, without adequate levels of iron, cannot produce even the quantities needed in healthy red blood cells. Diagnosis is thus that of iron deficiency anemia.

The article deals with the importance of iron and its role in health and being alive, consequences of the deficiency, and how to ensure adequate amounts of iron through diet and supplements.

Iron is an indispensable nutrient for various biological activities. Probably its most important use is in hemoglobin, where iron combines with oxygen and carries the gas into the blood.

The majority of the respiratory use is necessary in a case like cellular respiration, the process with which cells generate energy.

Iron is also found in myoglobin, which is a protein in the muscles that stores oxygen for later use, particularly during exercise.

It also supports many enzymes that facilitate energy metabolism and DNA synthesis. It further plays a role in facilitating immunity by helping white blood cells to destroy pathogens.

In the absence of adequate iron, therefore, such mechanisms are impaired, and a person is left to suffer low levels of energy as well as weakened immunity.

It is the most significant nutritional deficiency worldwide.

It arises due to inadequate intake, poor absorption, or increased demand for iron in the body for rapid growth, during pregnancy, and other such conditions.

The body maintains iron stores in the liver, spleen, and bone marrow, but once these stores are depleted, iron deficiency anemia can develop.

Iron deficiency anemia can cause the minimal production of healthy red blood cells that carry oxygen to the body's tissues.

This can therefore cause low energy levels, weakness, shortness of breath, dizziness, pale or pale-yellow skin, as well as easy susceptibility to infections.

In extreme chronic cases of iron deficiency anemia, it can lead to such fatal effects as heart problems and delayed development in children.

A substantial population lacks adequate dietary intake of foods containing iron.

This is common among vegetarians and vegans since the body absorbs plant-based iron sources less readily than it absorbs animal-based sources.

celiac disease, inflammatory bowel disease, or gastric surgery. So even on good levels of intake, body will not absorb enough as iron.

Women of childbearing years, especially pregnancy, are mostly on a higher scale of requirements for iron because of the loss of blood associated with menses and also because of the developing fetus.

Infants, children, and teenagers are mostly on a higher requirement scale for iron because of their rapid growth phases.

The loss of blood: Heavy menstruation, gastrointestinal bleed, or injury caused by chronic blood loss cause iron deficiency anemia. Blood loss depletes the body's iron stores and increases the need for dietary iron.

The symptoms of iron deficiency anemia would depend on how severe a case might be. Most people with a mild case may not notice any symptom at all.

If the iron level continues to drop and symptoms of iron deficiency anemia becomes more apparent, then some common symptoms are:

• Fatigue and weakness

• Pale skin

• Lightheaded or dizzy

• Short of breath

• Brittle nails and loss of hair

• Cold hands and feet

• Unusual heartbeat

• Pica: craving for non-food substances, such as ice or dirt

Iron deficiency should be recognized in its early stages to avert its complications in the medical progression. Left untreated, iron deficiency may impede mental development in children and physical performance and productivity in adults.

The factors that affect the amount of body iron absorbed include the type of irons consumed, the amounts of other nutrients present in food, and individual health conditions.

Dietary iron can be classified into two broad categories: heme iron and nonheme iron.

Heme iron: Heme iron is derived from animal products and found in red meat, poultry, and fish. The bioavailability of heme iron in the human body is around 15% to 35%. Its absorption rate is much higher than that of non-heme iron; therefore, the best way to maintain sufficiency in terms of iron requirement is to ensure a diet rich in items from animal sources.

Non-heme iron is found in plant food such as beans, lentils, spinach, and fortified cereals, and is poorly absorbed, with a bioavailability of 2-20%. It can become better absorbed when eaten with foods high in vitamin C (such as citrus fruits or bell peppers) or with heme sources from animal tissues.

The absorption of iron can be influenced by several factors. These are:

Factors That Promote Iron Absorption

Iron Absorption Factors That Promote It

Vitamin C: Foods rich in vitamin C, like oranges, strawberries, and tomatoes, increase the assimilation of non-heme iron.

Meat, Fish, and Poultry: The heme iron contained in animal-based foods can augment the absorption of non-heme iron if taken concurrently with it.

On the contrary, there are also factors that inhibit the assimilation of iron:

Phytates: These are found in whole grains, beans, and nuts that reduce the iron absorption.

Calcium: A high intake of calcium from the diet or supplements can enhance interference with both heme and non-heme iron.

Polyphenols: Compounds in beverages like coffee and tea, as well as some vegetables, may interfere with absorption of iron.

To ensure the absence of iron deficiency, the required amount of iron must be obtained from proper food intake. Various criteria that define the recommended daily allowance for iron are age and sex and life stage:

- Men and postmenopausal women: 8 mg/day

- Women of childbearing age: 18 mg / day

- Pregnant women: 27 mg / day

Iron-rich foods are the most efficient source of achieving the proper levels of iron. Common sources of iron are:

Heme iron sources: Red meat, poultry, seafood, liver, and organ meats have high amounts of heme iron.

Non-heme iron sources: Good sources of non-heme iron include lentils, beans, tofu, spinach, quinoa, fortified cereals, pumpkin seeds, and dried fruits like apricots and raisins.

Many foods, such as breakfast cereals, bread, and flour, are fortified with iron to maximize the intake of adequate amounts for a day's need. Iron-fortified foods are very convenient for people who cannot use enough from natural sources.

For patients at risk or where the amount of iron cannot be obtained from the diet alone, iron supplements are available.

Iron supplements come in several forms- ferrous sulfate, ferrous gluconate, and ferrous fumarate among others.

Iron supplements are provided in high concentrated dosages and are often used as a supplement when there is a deficiency in iron-related anemia.

Importantly, however, too much iron can be dangerous. Excess body iron results in constipation, nausea, vomiting, and at toxic levels, causes liver and heart damage, etc.

Therefore, it is always a good idea to consult a doctor before taking iron supplements to ascertain what dose is required.

A combination of dietary strategies and supplementation can help avoid iron deficiency. Follow these hints to keep your intake under control:

1. Maintain a balanced diet including a variety of iron-rich foods, both heme foods. Non-heme foods include whole grains, legumes, nuts, seeds, and beans. Vitamin C enhances the absorption of non-heme iron.

2. Supplement with iron if necessary: An individual at risk of developing iron-deficiency anemia due to pregnancy or other conditions that compromise the stomach lining and thus impair the absorption of dietary iron may need a consultation with a doctor to assess if supplementation is also necessary.

3. Check your levels: If you feel that you are not absorbing enough iron or experience symptoms of iron-deficiency anemia, a blood test would determine how much iron you have.

4. Be aware of inhibitors: Do not consume large amounts of calcium, tea, or coffee with your iron-containing foods since these interfere with the absorption of iron.

While an iron deficiency is very common, you can also have too much iron in your body, often due to iron overload.

This can be due to over-intake of iron supplements or even inherited diseases such as hemochromatosis, where the body absorbs more iron from food than necessary.

Iron overload leads to deposition of excess iron in vital organs, such as the liver, heart, and pancreas.

This will eventually lead to a decline in their functioning and thus make people victims of ailments such as liver disease, heart disease, and diabetes.

The symptoms of iron overload often include those of iron deficiency anemia and may present with the following:

- Pain in the joints

- Fatigue

- Abdominal discomfort

- Change in the skin pigmentation toward bronze or grayish color

Iron overload, if left untreated, may result in serious complications. Thus, one's intake should be closely monitored, especially when being supplemented with iron.

Iron is an important mineral, and it plays a critical role in oxygen transport, energy, and health. Worldwide, iron deficiency is one of the top public health problems, with the potential for almost universal development of anemia or other complications.

* Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).