Iron

Basic Information about Iron

Iron is one of the essential minerals for human existence. Iron can be found in many elements of the Earth, and is one of the most abundant metals. Iron is involved in proteins which transport oxygen in the body. Iron is also used in the regulation, differentiation, and growth of cells.

The protein in red blood cells which carry the oxygen to the blood is called hemoglobin. Two-thirds of the iron in the body can be found in the hemoglobin cells. Iron also helps to deliver oxygen to the muscles of the body. Myoglobin is the protein which contains iron, and helps to deliver the oxygen to the muscles of the body. The human body is able to use proteins to store iron for future use. The amount of iron in the body is regulated by intestinal absorption.

Sources of Iron

There are two different kinds of dietary iron. The first is nonheme iron. This is the iron which can normally be found in non animal forms. Plant foods like beans and lentils will provide the body with amounts of nonheme iron. Nonheme iron is the source from which the majority of iron enters the human body, although it is not absorbed as well as the other kind of iron. The other kind of iron is heme iron. Animal sources are the best way to obtain heme iron. Hemoglobin, which is the protein in red blood cells which provide oxygen to the cells, is what makes up heme iron. Red meats, fish, and poultry are all excellent sources of heme iron.

There are a group of foods which are high in their iron content. The following foods are high in heme iron: chicken liver, oysters, beef, clams, beef tenderloin, dark meat turkey, round eye roasted beef, light meat turkey, chicken legs, fresh tuna, chicken breasts, halibut, crab, pork loin, canned tuna, and shrimp. The following foods are high in nonheme iron: ready to eat cereals, oatmeal, soybeans, lentils, kidney beans, lima beans, navy beans, black beans, pinto beans, molasses, tofu, spinach, black-eyed peas, grits, raisins, whole wheat bread, and enriched white bread.

The Absorption of Iron

The amount of iron a person eats isn’t the only important factor involved in iron levels in the body. The amount of iron the body is able to absorb into the body is based on many different factors. The average American adult is able to absorb about ten to fifteen percent of the iron they eat.

The body is good at regulating the supplies of iron it has stored at any given time. The amount of iron the body has is really the greatest deciding factor for how much iron the body will absorb. When the body has too much iron its system the body will slow iron absorption to avoid iron toxicity, and when the body’s supply of iron is low the body will increase the amounts of absorption.

Diet can also influence the amount of iron the body will absorb. Heme iron is the most effective iron to absorb. This is the iron which comes from animal sources. The body can absorb anywhere from 15% to 35%. Heme iron absorption is also not affected by what a person eats in their diet the same way as nonheme iron. Nonheme iron is absorbed at a lower rate in the human body. Nonheme iron comes from non-animal sources, and is influenced by what a person is eating in their diet.

There are ways to help increase and optimize the amounts of iron the body absorbs. Meat proteins and Vitamin C have been found to increase the absorption of iron. A person who has low levels of iron should also stay away from food sources which can lower iron absorption: tannins, calcium, polyphenols, and phytates. Women and vegetarians are at a higher risk of having inadequate or deficient levels of iron. The type of iron consumed, and the other elements in a diet will play a significant role in the absorption levels in the human body.

Health Benefits of Iron

Iron Deficiency is the number one nutritional disorder in the entire world, according to the World Health Organization. It is estimated that as many as 80% of the world’s population may suffer from iron deficiency. 30% of those 80% suffering from iron deficiency could also have iron anemia. Iron anemia occurs when a person suffers from prolonged iron deficiency.

There are some people who are more susceptible to iron deficiency. Women are at a much higher risk of iron deficiency than men. This is due to the menstrual cycles of women, and also the strains placed on the body due to pregnancy, child birth, and nursing.

Iron has been associated with raising the number of free radicals in the body. These free radicals are often called iron radicals. These free radicals have been shown to increase a person’s chances of developing cancer and heart disease. The number of these free iron radicals does increase as a person increases the amount of iron which they eat in their diet. Researchers would suggest that a person try to increase the amount of antioxidants they take into their body as they increase the amount of iron which they have in their diet.

How to get Enough Iron in a Diet

The best way to get iron in a diet is to get it through a good diet. Like many other vitamins and minerals a healthy low fat diet which is filled with fresh fruits, fresh vegetables, lean meats, and healthy whole grains should help a person to obtain a majority of the vitamins and minerals which they need. The problem is many people simply don’t have time to eat a full diet, and the circumstances of a person’s life can also affect the amount of iron which their body needs and will absorb.

A great way to ensure that the body has enough iron is to take a good daily multivitamin. Research has found that with iron supplementation the body will absorb more iron when it receives supplementation throughout the day. If a person takes a good healthy multivitamin to start their day and adds a good healthy diet of iron rich foods, then the body will be able to process more of the iron throughout the body.

One thing a person should be concerned about is the research of iron supplementation which shows that taking iron supplements will actually decrease the amount of iron the body absorbs. While this research is for a traditional high iron supplements, and not for the balanced amounts of iron which a person will normally get in a good multivitamin.

Women need to be more concerned with their body’s iron levels, especially when they are pregnant or nursing. This means that women should try to find additional supplements to boast their iron throughout the day. A great way for pregnant women to add iron is by taking Prenatal Chocolates. These small chocolate pieces are designed to help give pregnant women a delicious boast of vitamins and minerals throughout the day when their bodies really need it.