wise-info

Why do we need iron?

Iron is a mineral that plays a crucial role in many different body functions. It helps to carry oxygen throughout the body in the form of hemoglobin (a component of red blood cells that transport oxygen to tissues) and myoglobin (a protein that carries oxygen to muscle) and fight off infection.

It is an integral part of many proteins and enzymes and helps energy metabolism.

Iron

What is iron and what does it do?

Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.

Facts:

• Eating foods that are high in vitamin C, such as oranges (and other citrus fruits), strawberries, tomatoes, broccoli, peppers, and kiwis, helps your body absorb iron if eaten during the same meal! Vitamin C and meat protein (e.g. in the form of beef, fish, or poultry) improve the absorption of non-heme iron.

• Tannins (found in tea) may decrease the absorption of non-heme iron. So, it’s best to avoid drinking tea or coffee with meals.

What happens if I don’t get enough iron?

Getting too little iron does not cause obvious symptoms in the short term. The body uses its stored iron in the muscles, liver, spleen, and bone marrow. But when levels of iron stored in the body become low, iron deficiency anemia sets in.

Red blood cells become smaller and contain less hemoglobin. As a result, blood carries less oxygen from the lungs throughout the body.

Symptoms of iron deficiency: anemia, weakness, tiredness, lack of energy, and problems with concentration and memory.

• In addition, people with iron deficiency anemia are less able to fight off germs and infections, work and exercise, and control their body temperature. Infants and children with iron deficiency anemia might develop learning difficulties.
• It can also occur in people who do not eat meat, poultry, or seafood; lose blood; have GI diseases that interfere with nutrient absorption; or eat poor diets.

Can iron be harmful?

Yes, iron can be harmful if you get too much. In healthy people, taking high doses of iron supplements (especially on an empty stomach) can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea.

Large amounts of iron might also cause more severe effects, including inflammation of the stomach lining and ulcers. High doses of iron can also decrease zinc absorption.

Extremely high doses of iron (in the hundreds or thousands of mg) can cause organ failure, coma, convulsions, and death. Child-proof packaging and warning labels on iron supplements have greatly reduced the number of accidental iron poisonings in children.

People with this disorder should avoid using iron supplements and vitamin C supplements.

Summary

• Iron is a mineral that plays a crucial role in many different body functions.

• Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.

• Tannins (found in tea) may decrease the absorption of non-heme iron.

• Getting too little iron does not cause obvious symptoms in the short term.

• In healthy people, taking high doses of iron supplements (especially on an empty stomach) can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea.