Iron is a crucial mineral that the human body requires in order to function properly.
While it is often associated with the construction of buildings and the manufacturing of machines, iron actually serves an important purpose in the body, one that is vital to everyday health.
From helping to produce energy to maintaining healthy skin, iron is a mineral that deserves more attention than it often receives.
In this article, we’ll be exploring exactly what iron is, what it does, where you can find it in your diet, and what happens when the body doesn’t get enough of it.
Defining Iron
Iron is a metal that is found in the earth’s crust, but it also exists within our own bodies.
More specifically, it is a mineral that is essential for the production of hemoglobin, a protein in red blood cells that transports oxygen from the lungs to the rest of the body.
Iron is also important for the formation of myoglobin, which is responsible for storing oxygen in the muscle cells.
Without sufficient amounts of iron, the body can experience feelings of fatigue, weakness, and dizziness.
The good news is that the human body is able to store iron, so it’s not something that needs to be consumed on a daily basis.
Iron’s Functions
As mentioned, iron is necessary for the proper function of hemoglobin and myoglobin, but it also plays several other important roles within the body.
Iron is an essential mineral for the production of ATP (adenosine triphosphate), the molecule that supplies energy to cells.
Iron is also necessary for the production of collagen, a protein that makes up connective tissue, and it’s important for the proper function of the immune system.
In addition, iron is involved in several enzymatic reactions that take place within the body.
Food Sources of Iron
While iron can be found in a variety of foods, some sources are more easily absorbed by the body than others.
The type of iron found in plant-based foods, for example, is less readily absorbed than the type of iron found in animal-based foods.
That being said, there are plenty of plant-based sources of iron that can help meet your daily requirements.
Animal-Based Sources of Iron
Red meat is one of the richest sources of iron, particularly beef and lamb.
Pork and poultry also provide moderate amounts of iron, as do fish and shellfish.
Organ meats, such as liver and kidney, are particularly high in iron.
Plant-Based Sources of Iron
Vegetarian sources of iron include leafy green vegetables (such as spinach, kale and collard greens), lentils, chickpeas, beans, tofu, quinoa, fortified cereals, nuts, seeds, and dried fruit.
While plant-based sources of iron are less easily absorbed than animal-based sources of iron, you can increase their absorption by consuming vitamin C along with them.
Eating a diet rich in vitamin C can help your body absorb more iron from plant-based sources.
Good sources of vitamin C include citrus fruits, berries, kiwi, tomatoes, peppers, broccoli, and Brussels sprouts.
Deficiency in Iron
Iron deficiency is one of the most common nutrient deficiencies worldwide, and it can cause a range of health problems if not addressed.
In fact, the World Health Organization (WHO) estimates that over 30% of the world’s population is anemic, meaning that they don’t have enough iron in their body.
Iron deficiency can cause symptoms such as fatigue, weakness, shortness of breath, dizziness, and poor concentration.
Children and pregnant women are especially at risk for iron deficiency anemia, as are people with certain medical conditions, such as celiac disease or Crohn's disease.
If left untreated, iron deficiency can lead to more serious health complications, including impaired cognitive function and chronic fatigue.
Severe cases of iron deficiency anemia can result in heart palpitations, shortness of breath, and even heart failure.
Bottomline
Iron is a crucial mineral that is essential for a variety of functions within the body.
From the production of hemoglobin to the generation of energy in the cells, iron plays a pivotal role in ensuring overall health and wellbeing.
To make sure that you’re getting enough of this important mineral, it’s important to include both animal-based and plant-based sources of iron in your diet.
Most people do not need to supplement with iron, as a healthy diet should provide all the iron needed.
However, if you suspect you might be anemic, it’s important to talk to your healthcare provider to discuss additional testing and possible dietary or supplement recommendations.
By prioritizing the intake of adequate iron, you can help to ensure that your body is functioning at its best!
