Healthypedia
Healthypedia

Why Is Iron Crucial For Your Health?

Iron is a fundamental nutrient that is crucial for oxygen transport, energy production, and overall health.

iron food

Why is iron so important for health?

Iron is essential for health because it plays a crucial role in forming haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron is also important for maintaining healthy cells, skin, hair, and nails.

For menstruating women, iron becomes especially critical as they may become iron deficient due to heavy or prolonged periods. Iron is also vital for energy production and metabolism, as iron-dependent enzymes are involved in these processes.

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Iron is important not just for physical capacity but for cognitive functioning as well. In children, slight iron deficiency can lead to learning disabilities due to the high energy demands of the developing nervous system.

Heme VS non-heme: two types of dietary iron

There are two types of dietary iron: heme iron and nonheme iron.

Heme iron is found in animal products like meat, fish, and poultry, and is more efficiently absorbed by the body.

Non-heme iron is found in plant foods like leafy greens, beans, and lentils, and is not as readily absorbed due to the presence of phytates and oxalates which inhibit iron absorption. However, the absorption of nonheme iron can be enhanced by consuming vitamin C alongside it.

What is the recommended daily intake of iron?

The Recommended Dietary Allowance (RDA) for iron is 10 milligrams per day for males and 15 milligrams per day for females. It is important to meet these levels for proper health and body development.1

iron

Why is iron deficiency dangerous?

Iron deficiency can lead to a condition called iron-deficiency anaemia, characterised by symptoms such as fatigue, weakness, and a decreased ability to concentrate and perform physical work.1 Other signs of iron deficiency are hair loss and bad quality of skin and nails.

How to support healthy iron level?

To support healthy iron levels in the body, start eating foods rich in iron, such as animal organs, meat, fish, poultry, nuts, seeds, and leafy greens, while vegetarians and vegans should aim to consume higher amounts of iron to account for lower absorption rates. Soaking or sprouting grains, nuts, and seeds can help break down phytates and improve iron absorption, as can consuming these foods with sources of vitamin C.

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For individuals who cannot maintain sufficient iron levels through diet alone, iron supplements can be a useful way to increase iron stores. However, care must be taken to avoid excessive iron intake, as the body has no specific mechanism to expel excess iron. Overload can lead to conditions such as hemochromatosis, and high ferritin levels can be associated with an increased risk of cancer and heart disease.

It’s advisable for individuals, especially those with an increased demand for iron or who have restrictive diets, to have their blood iron levels regularly checked.1


Healthypedia FAQ

Iron is essential for health because it plays a crucial role in forming haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron is also vital for energy production and metabolism, as iron-dependent enzymes are involved in these processes.

There are two types of dietary iron: heme iron and non-heme iron. Heme iron is found in animal products like meat, fish, and poultry, and is more efficiently absorbed by the body.

There are two types of dietary iron: heme iron and non-heme iron. Non-heme iron is found in plant foods like leafy greens, beans, and lentils, and is not as readily absorbed due to the presence of phytates and oxalates which inhibit iron absorption.

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