Iron Food Sources and Benefits

Without iron, nothing in the world could live. Not humans, not plants, nothing. It is the most abundant mineral on earth and it is present in many of the enzymes and proteins that are involved in keeping the body healthy.

The body reuses or conserves approximately 90% of it each day. The remaining 10% is eliminated and it's this 10% that must be replenished otherwise the body runs the risk of developing a deficiency.

The major role this mineral plays is that of an oxygen transport assistant. It's found in the hemoglobin, a protein inside red blood cells that helps move oxygen out of the lungs so that it can be carried to the body parts that require it. Muscles, tissues and organs all need oxygen. The immune system needs it too. It assists with the metabolization process and it's crucial in the body's ability to regulate temperature.

One interesting fact is that it has the ability to regulate how much the body absorbs. When current levels of this mineral are sufficient, none is absorbed. And that's good because too much can cause toxicity. When levels start to decrease, the body goes into an absorption mode.

It is present in both mother's milk and formula, but infants consume a much higher percentage when they are breastfed. Infants that are not breastfed should be given iron fortified formula and/or cereal or a supplement.

The hemoglobin contains two different types: heme iron and non-heme iron. The main difference between the two is the absorption capability. The body easily absorbs heme iron but absorbing non-heme iron is more difficult. Absorption rates of non-heme iron can be improved by including meat, fish and vitamin C to the diet.

Another difference is the source of these two types of mineral. Organ meats such as liver, heart and kidneys, and lean beef, fish, seafood, sardines, anchovies and poultry are good sources of heme iron. Plant sources provide much of the body's supply. Good sources include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs and soy products.

Organ meats such as liver, heart and kidneys and lean beef, fish, seafood, sardines, anchovies and poultry are food sources that are rich in heme iron. Plant sources provide much of the body's non-heme iron. Some good sources include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs, soy products and fortified cereals. Many other foods have been enriched with it and this is important because most processed foods lose their natural supply. Pasta, bread made with refined flour, white rice and ready-to-eat cereals fall into this last category.

Women over age 50 and all older men need 8 mg a day. Any woman who has not yet started menopause needs more, 18 mg/day, to compensate for the blood that is lost during a woman's monthly menstrual cycle. Women who are pregnant or who may become pregnant should also get more of this mineral.

Several situations can lead to a deficiency. In some people, their bodies are not able to absorb it properly. A deficiency can also result from a significant loss of blood whether from a wound or because of a woman's menstrual cycle. Finally, probably the most common reason for a deficiency is the diet. Very simply, many people do not consume adequate quantities of iron-rich foods.

One of the most notable symptoms of an iron deficiency is anemia. Its symptoms include fatigue, reduced mental capacity, insomnia, headaches, loss of appetite and an inability to maintain proper body temperature. A deficiency also diminishes the capacity of the immune system.

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