Importance of iron in our body
1. Functions of Iron within the Body
1.1 Oxygen Transport
One of the most important properties that iron possesses is that it aids in oxygen transportation. It is a component of the protein found in purple blood cells, known as hemoglobin, which carries oxygen from the lungs to specific tissues in the body. When oxygen is present in the respiration process, it bonds with the iron found in hemoglobin in order for this oxygen molecule to be transported and then released to cells, where it is needed to aid in strength production and general cellular fitness.
1.2 Energy Production
Iron is also used in energy production at the cellular level. It is involved in the electron transport chain, a series of biochemical reactions taking place in the mitochondria of the cells. The cell system is utilized in converting nutrients from our food into adenosine triphosphate (ATP), the energy forex of the mobile. If the frame lacks adequate iron, it cannot produce enough energy, resulting in fatigue and low physical performance.
1.3 Immune Function
Iron is very fundamental to a strong immune system. It assists in the development and maturity of immune cells especially lymphocytes and macrophages. An appropriate functioning immune system is called upon to protect the body against pathogens such as infection and diseases. Good levels of iron keep body ability to respond optimally to pathogens.
1.4 Cognitive Function
Iron is also used in the body to prevent cognitive disorders, especially in children, as it is needed during the development of the brain. It participates in the synthesis of neurotransmitters, among them are dopamine and serotonin, which play a very important role in mood control and other higher cognitive processes like memory and learning. Without sufficient iron, a child will have cognitive impairments; adults may not focus and may even forget.
1.5 Enzymatic Reactions
Iron acts as a cofactor for some of the important enzymes that catalyze major biochemical reactions. It also participates in metabolism of carbohydrates, fats, and proteins. In this way, it plays a role in many physiological functions. Among the enzymes that need iron to catalyze its action are DNA synthesis and DNA repair, thus showing the importance of the mineral for cell health in general.
2. Dietary Sources of Iron
2.1 Heme Iron
There are two types of iron: heme and non-heme. Heme iron is contained within animal products, which is a better-absorbed type of iron. Good sources of heme iron are: Red meat (beef, lamb) Poultry (chicken, turkey) Fish (tuna, salmon)
Non-heme iron is found in plant food products and is less easily absorbed than heme iron. It still contributes in a fair percentage to the intake of total iron. Some examples of sources of non-heme iron are as follows:
Legumes (lentils, chickpeas, beans)
Tofu and tempeh
Leafy greens, especially spinach, kale
Nuts and seeds, pumpkin seeds, almonds
Cereals and grains with certain nutrients
2.2 Enhancers and Inhibitors of Iron Absorption
Some food items enhance non-heme iron absorption. Vitamin C, for example, significantly enhances iron absorption when taken with iron-rich foods. Foods that are rich in vitamin C include citrus fruits, tomatoes, and bell peppers. These can be taken together with any kind of non-heme iron source.
Some agents inhibit iron absorption. These agents are:
Phytates (in whole grains and legumes)
- Polyphenols in tea, coffee, and certain wines
-Calcium if more than the normal amount
Some food avoidance can help with iron absorption.
3. Iron Deficiency and Its Effects
3.1 Definition of Iron Deficiency
Iron deficiency is the most common nutrient deficiency in the world. They are caused either by inadequate dietary intake, poor absorption, increased demand (such as in pregnancy), or loss from the body, via bleeding, either menstrual or gastrointestinal in nature.
3.2 Signs of Iron Deficiency
The symptoms of iron deficiency vary in severity but commonly include the following features:
Fatigue and weakness
Pale skin and brittle nails
Breathlessness
Dizziness or lightheadedness
It is known for causing hands and feet to feel cold. Restless legs syndrome can also result from the condition. It can cause iron deficiency anemia-a very serious ailment-in more severe cases.
3.3 Health Effects of Iron-Deficiency Anemia
Iron-deficiency anemia happens when there is insufficient iron to make enough hemoglobin in your body. In their turn, such anemic conditions affect body organs and organs' functions through failure to deliver sufficient oxygen to said organs, increase susceptibility to infections through impaired immune responses, complications in pregnant women, including low birth weight and preterm delivery, and development delay in children.
3.4 Susceptible Groups
Certain populations have an increased risk of suffering from iron deficiency, including:
- Pregnant and postpartum women
Infants and toddlers
Teenagers going through puberty
Vegetarian or vegan diet, lacking sufficient iron intake
Patients afflicted with chronic illness or diseases that impair absorption (like celiac disease)
4. Recommended Intake for Adequate Iron
4.1 Daily Iron Needs
Recommended daily amounts for iron vary by age, gender, and life cycle as detailed below:
- Adult men: 8 mg
Adult women (19-50 years): 18 mg
Pregnant women: 27 mg
Postmenopausal women: 8 mg
Key individual consideration - especially where an individual falls in an at-risk group.
4.2 Dietary Interventions to Enhance Iron Intake
The following are some dietary interventions that should be implemented to enhance iron intake:
- The diet should have different sources of both heme and non-heme iron.
Diet rich in sources of iron should be consumed with vitamin C foods as they increase iron's absorption rate.
Inhibitory effects of coffee and tea on iron absorption should be minimized through minimizing their ingestion around meal times.
Fortified foods should be used if the diet lacks them; this is very relevant for vegetarians and vegans.
4.3 When to Supplement
At times, dietary modification alone is not sufficient for iron supplementation; supplements may be necessary. It is thus always important to advice a doctor before embarking on the use of supplements on iron intake because excessive intake can be risky.
Note:-
One of the most essential minerals for the body is iron. Besides aiding in blood oxygen transport, energy production, and immune response, it also serves several other vital bodily functions. Thus, knowing about the importance, dietary sources, and effects of deficiency of iron is important to maintain an optimum health status. Balanced diet with proper iron intake and correction of deficiency would help prevent the iron deficiency health problems in a person.
