We know that iron is an important mineral to human functioning, but do you know why it’s important or how it works? Here’s a quick breakdown of iron’s role in the human body:
Iron is the central atom of the “heme” group (an oxygen-carrying protein). Iron binds to molecules of oxygen in the lungs and carries them through the bloodstream to all of the other parts of the body (e.g., the muscles) that require oxygen to perform their activities. If there is no iron in the blood, oxygen has nothing to grab onto, and if there is not fresh oxygen being delivered to cells, they will eventually die.
How does iron deficiency occur?
It is clear that iron plays a crucial role in the human body and it’s extremely important to maintain an adequate supply of iron to function properly. However, our bodies lose small amounts of iron through everyday activities such as sweating, urination, shedding of skin cells, and bleeding (especially in menstruating women). Athletes and others who engage in high intensity activities are also more susceptible to greater iron loss from excessive sweating and footstrike hemolysis: the damaging of red blood cells in the feet upon impact with the ground.
What are the symptoms?
When the body’s supply of iron is too low, the result is a condition known as iron deficiency. If left untreated, it can eventually lead to iron-deficiency anemia. The most common symptoms of a deficiency include fatigue, weakness, paleness in the hands and eyelids, shortness of breath, headaches, dizziness, light-headedness, and an uncomfortable tingling or pain in the legs (restless leg syndrome). If you notice an increase in these symptoms, a medical professional should be contacted. Iron deficiency anemia that is left untreated can be dangerous to your health.
How do you prevent a deficiency?
The easiest way to prevent iron deficiency is through eating foods rich in heme-iron; this includes red meat, poultry, fish, egg yolks, and liver. Plant-based foods such as beans, nuts, and leafy green vegetables contain non-heme iron. While not as effectively absorbed as heme-iron, non-heme iron is still important, especially for vegetarians. Absorption of non-heme iron can be increased by eating it with heme-iron foods or foods/drinks rich in vitamin C. Milk, tea, and coffee decrease absorption of non-heme iron, so these should be limited or avoided around mealtimes if there is no meat involved. If the deficiency is severe enough, a doctor may suggest taking iron supplements. Before beginning and supplements, always check with a doctor first.
Is there such a thing as too much iron?
Most healthy people can meet their iron requirements through diet alone and do not need to take iron supplements. While rare, it is possible for the body to have too much iron deposited in the body tissue, which is called iron overload. This generally only occurs when too much iron (usually from supplements) has been ingested and is highly unlikely to occur from simply eating a normal diet. Symptoms of overload include skin color changes, hair loss, abdominal pain, and irregular heart rhythm among others. As stated before, if you believe you are iron deficient, consult with a doctor before beginning any supplements.
Iron needs vary for men and women, and it is an especially important mineral during pregnancy. The table below shows the recommended daily allowances, as established by the Dietary Reference Intakes, Institute of Medicine, Food and Nutrition Board.
References:
Center for Disease Control. (1998, April 3). Recommendations to prevent and control iron deficiency in the United States. In CDC MMWR Recommendations and Reports. 47(No. RR-3) p. 5. Retrieved June 18, 2012, from http://www.cdc.gov/mmwr/preview/mmwrhtml/00051880.htm
Iron Disorders Institute, (2009). Iron overload. In Iron Disorders Institute. Retrieved June 18, 2012, from http://www.irondisorders.org/iron-overload
Mayo Clinic Staff. (2011, March 4). Iron deficiency anemia. In Mayo Clinic. Retrieved June 18, 2012, from http://www.mayoclinic.com/health/iron-deficiency-anemia/DS00323
Zijp, I.M., Korver, O., & Tijburg, L. B. (2000, September). Effect of tea and other dietary factors on iron absorption. Critical Reviews in Food Science and Nutrition, 40(5), 371-398. Retrieved June 18, 2012, from http://www.ncbi.nlm.nih.gov/pubmed/11029010
