Iron
Iron is another essential trace mineral required in small quantities. It is found in a variety of foods from animal and plant origin. It is stored in various parts of the body such as skeletal muscle, duodenum, bone marrow, liver, and spleen either as hemosiderin or ferritin.
Functions Of Iron
- For the transport of oxygen -Iron is a constituent of haemoglobin (a protein contained in red blood cells that transports oxygen through the body).
- For cognitive development –It promotes improved cognitive function as it influences the neurotransmitters and myelin production .
- For blood production -Iron is required for the production of blood.
RDA
- Men 19-50 years – 8 milligrams
- Women 19-50 years-18 milligrams
- Adults men and women ≥ 50 years-8 milligrams
- Pregnant women – 27 milligrams
- Lactating women-9 milligrams
Food Sources
Iron contained in plants is termed non-haem iron while that from animal sources is referred to as haem iron.
Sources of haem iron include:
- Meat-lamb, pork, beef, chicken
- Fish
- Egg yolks
- Organ meats
Sources of non-haem iron include:
- Cereals
- Dark green vegetables e.g. spinach, kales
- Legumes-peas, beans
- Vegetables-cabbages, beets, broccoli
Essentially, haem iron is usually better absorbed compared to non-haem iron.
Groups At Risk Of Iron Deficiency
- Vegetarians—They are at an increased risk of iron deficiency since they limit their intake of animal foods, and animal foods contain iron that is more readily absorbed than that from plant sources.
- Pregnant women- The increased production of red blood cells for a foetus requires a pregnant woman to increase her iron intake.
- Menstruating women—Women of reproductive age are also required to consume adequate amounts for iron to compensate for iron losses experienced during menstruation.
- Children—They have additional iron requirements due to their rapid growth.
- Elderly—They are at high risk of poor dietary intake, which can lead to nutrient deficiencies.
Iron deficiency anaemia is common especially among the mentioned groups at risk. It is proper that strategies that promote adequate iron intake be incorporated. For example, it is advisable to consume a varied nutritious diet because then you can obtain other nutrients e.g. vitamin C that facilitate the absorption of iron.
Pregnant women may be supplemented with iron and folic acid supplements to ensure that they meet their increased iron requirements, though this should be under the guidance of a qualified health practitioner.
Iron Deficiency
Iron- deficiency is common and is mainly a result of conditions that involve blood loss though it may also occur due to inadequate iron intake. When you do not consume adequate amounts of iron, your body is unable to synthesize sufficient red blood cells to supply you with oxygen; therefore, leading to anaemia.
Anaemia is usually accompanied by the following signs and symptoms:
- Fatigue
- Pale skin
- Dizziness
- Brittle nails
- Lack of concentration
- Fast heartbeat
- Shortness of breath
- Cold Sensitivity
Toxicity
Toxicity is rarely a consequence of dietary intake alone. The ingestion of iron supplements however should be monitored by a dietitian to avoid excessive intake (over 50mg /kg) that may prompt gastrointestinal complications, joint pain, abdominal pain, and heart failure.
Toxicity may result from certain genetic disorders such as Hemochromatosis that cause your body to absorb excess iron amounts from the food consumed.
Nutrient Interactions With Iron
- Phytic acid (contained in plant seeds) and polyphenols(subtances contained in beverages e.g, tea, coffee and certain vegetables) -They can limit the absorption of iron.
- Vitamin C-The intake of adequate amounts of Vitamin C food sources promotes the increased absorption of non-haem iron. Its deficiency has counter effects as it decreases iron metabolism, storage, and utilization in the body.
- Calcium-It reduces the absorption of iron.
- Copper-It enhances the absorption of iron. It also works with iron in the production of red blood cells. High doses of iron (mainly from supplements; however, decrease copper absorption in your body.
To avoid these nutrient interactions e.g calcium with iron or phytic acid and polyphenols with iron, you can consume either food sources at a different time from when you consume iron food sources rather than consuming them at once- maybe about 2-3 hours before or after you eat the iron sources(though this is not always feasible). Nonetheless, you should be aware that these nutrient interactions do not significantly impact your iron body status, and it is rarely probable that you will experience iron deficiency as long as you include a varied diet.
Drug Interactions With Iron
Medications likely to deplete iron stores include:
- Anti-inflammatory medications e.g NSAIDs.
- Antibiotics e.g . Aminoglycosides
- Ulcer Medications e.g. Histamine H2 antagonists
- Cholesterol-Lowering drugs such as bile acid sequestrants
- Antacids
Conversely, Allopurinol (Zyloprim) (Used in the treatment of gout) can increase the amount of iron contained in the liver.
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