You've probably wondered what the Iron mineral does in the human body. The answer lies in its role in transporting oxygen in the blood. Haemoglobin, the red blood cell's component, contains iron and carries oxygen to the rest of the body. It also enhances oxygen storage in the muscles through the protein myoglobin. Because of its role in heme synthesis, iron is essential for supplying the body with enough oxygen. If this vital component of the human body is lacking, the result is tiredness and exhaustion.
If there is a lack of mineral iron, our body will suffer from exhaustion and exhaustion
What is Iron?
Iron is one of the essential minerals in the body. Your body uses iron to grow and make myoglobin, a protein that supplies oxygen to muscles, and hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all body parts. Your body also needs iron to make some hormones.
Iron stores and circulating iron are two measures of iron status in healthy people. Serum ferritin and serum iron are indicators of the concentration of iron in the blood. The saturation of transferrin, the main carrier of iron in the blood, is another indicator of iron status. The soluble transferrin receptor (sTfR) concentration increases when serum iron levels are low. This inflammatory response results in elevated serum ferritin levels and reduced iron absorption.
Health Benefits of Iron
The iron mineral in the body performs essential bodily functions such as protein metabolization and the production of red blood cells. It is also required for a healthy pregnancy. In addition to these benefits, iron-rich foods enhance the skin's glow. It can also speed up wound healing and prevent excessive hair loss. Moreover, iron-fortified foods can also control the risk of anemia and other diseases. But, remember that too much iron in the body can be harmful.
The body's iron mineral also supports the thyroid gland's function. The thyroid gland is responsible for producing several essential hormones in the body. Iron improves thyroid function. It is also vital for energy production. Iron can prevent anemia by promoting red blood cell production. In addition, it helps maintain the immune system. It is therefore beneficial for the immune system and the metabolism. And, what's more, iron is essential for human life!
Iron is widely available in food, but some people may not consume enough to meet daily requirements. This is particularly true for pregnant women and young children. The health care provider will assess your iron intake and prescribe the appropriate treatment. It may involve dietary changes and taking supplements. There are also some risks associated with the intake of iron. Consequently, the recommended daily dose of iron depends on your health. It would be best if you also remembered that it might interact with other medications and supplements.
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Side Effects
While iron is an essential mineral for red blood cell production, it can also cause severe side effects in the body. An iron overdose occurs when you consume more iron than your body needs. This can happen intentionally or accidentally. Especially with children, iron overdose can be severe if they consume both adult and pediatric multivitamins. If you suspect your child suffers from iron overload, you should contact your healthcare provider immediately.
Some iron-containing multivitamins may also cause other unwanted side effects. They can interact with other medications, vitamins, and herbal products. Discuss this with your health care provider and pharmacist if you have any questions. In addition to your pharmacist, check with your doctor if you have questions or concerns about a particular multivitamin. Your pharmacist can also provide additional information about a multivitamin that contains iron.
Deficiency
The deficiency of iron mineral in the human body is the most common nutrient deficiency in the US and the world. Lack of iron can result from poor diet, inadequate iron intake, or other factors. The body's reserves do not limit functional iron, but its supply to tissues is inadequate before frank anemia develops. This deficiency impairs erythropoiesis, the production and the maintenance of red blood cells.
Signs and symptoms of iron deficiency anemia may include:
- Weak
- Pale skin
- Chest pain, shortness of breath, or heart palpitations
- Dizziness, headache, or lightheadedness
- Cold hands and feet
- Pain or inflammation of the tongue
- Fragile nails
- Unusual cravings for non-nutritive substances, such as dirt, starch, or ice
- Anorexia, especially in infants and children with iron deficiency anemia
Excessive menstrual bleeding may also cause an iron deficiency. Pregnant women need more iron during the menstrual cycle to help the baby absorb oxygen. Heavy menstrual bleeding may also be caused by a lack of iron in the diet. If your body cannot absorb enough iron from your diet, you may suffer from iron deficiency anemia.
Nutrition Source of Iron
Iron is present in many foods, including red meat, poultry, fish, nuts, and legumes. Lean meats contain the most iron, while the body less readily absorbs nonheme sources. Most dietary iron is nonheme iron, which can be found in foods like enriched cereals, prune juice, broccoli, and nuts. Iron should be sourced from various sources to ensure your body gets enough.
- Breakfast cereals, fortified with 100% of the DV for iron, one serving: 18mg - 100% of the Daily Value (DV)
- Oysters, eastern, cooked with moist heat, three ounces: 8mg - 44% of the DV
- White beans, canned, one cup: 8mg - 44% of the DV
- Beef liver, pan-fried, three ounces: 5mg - 28% of the DV
- Lentils, boiled and drained, ½ cup: 3mg - 17% of the DV
- Spinach, boiled and drained, ½ cup: 3mg - 17% of the DV
- Tofu, firm, ½ cup: 3mg - 17% of the DV
- Chocolate, dark, 45%–69% cacao solids, one ounce: 2mg - 11% of the DV
- Kidney beans, canned, ½ cup: 2mg - 11% of the DV
- Sardines, Atlantic, canned in oil, drained solids with bone, three ounces: 2mg - 11% of the DV
- Chickpeas, boiled and drained, ½ cup: 2mg - 11% of the DV
- Tomatoes, canned, stewed, ½ cup: 2mg - 11% of the DV
- Beef, braised bottom round, trimmed to 1/8" fat, three ounces: 2mg - 11% of the DV
- Potato, baked, flesh and skin, one medium potato: 2mg - 11% of the DV
- Cashew nuts, oil roasted, one ounce (18 nuts): 2mg - 11% of the DV
- Green peas, boiled, ½ cup: 1mg - 6% of the DV
- Chicken, roasted, meat and skin, three ounces: 1mg - 6% of the DV
- Rice, white, long grain, enriched, parboiled, drained, ½ cup: 1mg - 6% of the DV
- Bread, whole wheat, one slice: 1mg - 6% of the DV
- Bread, white, one slice: 1mg - 6% of the DV
- Raisins, seedless, ¼ cup: 1mg - 6% of the DV
- Spaghetti, whole wheat, cooked, one cup: 1mg - 6% of the DV
- Tuna, light, canned in water, three ounces: 1mg - 6% of the DV
- Turkey, roasted, breast meat and skin, three ounces: 1mg - 6% of the DV
- Nuts, pistachio, dry roasted, one ounce (49 nuts): 1mg - 6% of the DV
- Broccoli, boiled and drained, ½ cup: 1mg - 6% of the DV
- Egg, hard-boiled, one large: 1mg - 6% of the DV
- Rice, brown, long or medium grain, cooked, one cup: 1mg - 6% of the DV
While iron is naturally available in food, a deficiency may occur. This is especially relevant for young children and pregnant women. Your health care provider can determine whether you have an iron deficiency and recommend treatment options. These may include dietary changes and iron supplements. If you think you may be suffering from anemia, it's worth contacting your doctor as soon as possible. You'll be glad you did!
