Iron is an important mineral involved in various body functions. Hemoglobin and myoglobin, which are composed of iron as the building block, are the major sources of iron in the body. Hemoglobin is a type of protein in red blood cells that transfers oxygen to various parts of the body and helps our muscles store and use oxygen. Myoglobin is the protein that accepts, stores, transports and releases oxygen in muscle cells. The body needs enough iron to transport oxygen through red blood cells.
Therefore, iron, as an essential element of hematopoiesis, can be used to treat or prevent iron deficiency anemia. In addition to this, iron is also a component of many enzymes involved in energy production, which act as catalysts to drive many cellular functions. It also helps the immune system function properly against infections.
Food Sources
Iron in our diets exists in two forms: haem iron (HI) and non-haem iron (NHI), which are absorbed and processed differently by the body.
The main source of haem iron is animal tissue such as meat, poultry, seafood, and fish. Haem iron makes up about 55-70% of the total iron content in these products. More animal foods with haem iron include oysters, clams, mollusks,beef, canned sardines, turkey, chicken, fish, ham, veal.
The main sources of non-heme iron are non-animal products, including beans, bread, vegetables, fruits, seeds, grains, supplements and fortified food. It is also found in significant amounts in some animal products, such as eggs or dairy products.
Notably, animal tissues contain both heme iron and non-heme iron, whereas only non-heme iron is present in dairy products, eggs, and plant foods. HI generally accounts for less iron intake than NHI in omnivorous diets, but it is more efficiently absorbed from the gut and contributes more to the total iron absorbed by the body [1].
Iron Deficiency
Iron deficiency is caused by not getting enough iron into the body, and can progress in stages according to the decrease in stored iron. Mild iron deficiency is caused by insufficient iron intake or excessive bleeding. At this time, the body's iron stores begin to be depleted and reach the iron depletion stage without obvious symptoms. But if iron deficiency continues, hemoglobin levels may drop below normal, resulting in fatigue. Eventually, iron deficiency can lead to iron deficiency anemia [2].
IDA, or iron deficiency anemia, is a common type of anemia caused by a lack of healthy red blood cells in the blood, thereby preventing the body from receiving enough oxygen. The signs and symptoms of IDA may include the following.
- Fatigue
- Weakness
- Rapid heartbeat
- Pale skin
- Brittle nails
- Poor appetite
- Confusion, loss of concentration
Recommended Amounts
In order to reduce the risk of iron deficiency and avoid the occurrence of iron deficiency anemia, an adequate intake of iron is very critical. Different groups need different daily intakes of iron. Iron needs are higher for women during menstruation, pregnancy and lactation. For different age groups, the Recommended Dietary Allowance (RDA) is as follows.
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The RDA for men over 18 is 8 mg per day.
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The RDA is 18 mg/day for women aged 19-50, 27 mg/day for pregnancy, and 9 mg/day for lactation.
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The RDA for women over 50 drops to 8 mg per day.
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For adolescents ages 14-18, the RDA is 11 mg daily for boys and 15 mg daily for girls.
Alfa Chemistry offers high-quality minerals, including a variety types of iron. Iron is an essential element for blood production and it plays a vital role in the process by which cells make energy. Please feel free to contact us for more details.
References
- Young, I.; et al. Association between haem and non-haem iron intake and serum ferritin in healthy young women. Nutrients. 2018, 10(1): 81.
- Powers, J. M.; Buchanan, G. R. Disorders of iron metabolism: new diagnostic and treatment approaches to iron deficiency. Hematology/Oncology Clinics. 2019, 33(3): 393-408.
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