Why IRON is Essential in Your Body

Iron is an essential body mineral required to transport oxygen from the lungs to the cells in the body and for oxygen storage in the muscles. 

 

There are two forms of iron in the diet: heme and nonheme. In foods from animal sources, such as meat, poultry and fish, about half the iron is heme iron and the rest is nonheme. Iron from dairy foods, eggs and plant-based foods is entirely nonheme. Iron is better absorbed by the body from heme sources.

 

Vitamin C also improves absorption of both forms of iron when consumed at the same meal. Fortified products, such as breads, cereals and breakfast bars, can contribute significant amounts of nonheme iron to the diet. For example, some fortified cereals can contain up to 24 mg of iron per 1-cup serving.

 

Inadequate dietary iron results in iron deficiency anemia, the most common nutritional deficiency in the world. Symptoms include fatigue, reduced cognitive function, increased risk of infection and delayed development in infants. Iron deficiency anemia can also be the result of impaired iron absorption or iron loss due to blood loss from menstruation, injury and gastrointestinal bleeding.

 

Excessive intake of iron supplements could cause harmful effects, ranging from gastrointestinal effects, such as nausea, vomiting and diarrhea, to cardiovascular, nervous system, kidney and liver effects. Children should never be given iron supplements unless under the guidance of a physician or qualified health professional. Additionally, it is recommended that adult men and postmenopausal women avoid iron supplements and highly fortified foods because of their greater risk for iron overload, a condition that leads to iron accumulation in the body.

 

Source: Eatingwell