Iron - what does it help? Sources, properties and requirements for iron

Iron - what is it?

Iron is a chemical element that is one of the most important minerals that support the proper functioning of the human body. It is a compound that can be found in the liver, spleen and bone marrow, and iron absorption occurs in the duodenum and small intestine.

Iron comes in two forms, which differ in their bioavailability. In the diet can be distinguished heme iron, which is supplied to the body along with products of animal origin, as well as non-heme iron, which can be found among products of plant origin. Heme iron, occur among others in meat, is distinguished by a much higher bioavailability than non-heme iron - so far analyses suggest that the element of animal origin can be absorbed in the human body in approx. 20-30%, in turn, the absorption of non-heme iron can bring just 5%.

Sources of iron in the diet - in what products is iron?

Iron can be supplied to the human body along with the daily menu - the element can be found both in animal products and in plant foods. What are the sources of iron? What foods contain iron?

The richest source of mineral is meat, offal, fish and seafood. However, the element can also be found in:

nuts,
dark chocolate,
legumes,
oat flakes,
millet groats,
pumpkin seeds,
dried apricots,
parsley,
spinach.

Recommended dietary supplements with iron

What not to combine iron with?

Some compounds present in the daily diet may adversely affect the bioavailability of iron, contributing to a decrease in the absorption of the element in the body. Iron absorption can be difficult:

phytates and oxalates, which can be found among others in spinach or beans,
too much dietary fibre in the diet,
some polyphenols, occur among others in legumes or tea,
phosphates that can be delivered to the body along with carbonated drinks.

Ingredients that increase iron bioavailability

In the daily menu, can be also found compounds that can positively affect the bioavailability of iron, increasing the absorption of the element in the body. Favourably on the absorption of iron may be influenced by ingredients such as:

vitamin C, which can be found among others in kiwi, parsley or kohlrabi,
organic acids, such as malic acid, citric acid or lactic acid.

Some data also suggest that iron bioavailability may be increased by the consumption of certain amino acids (such as cysteine) of vitamin B12 as well as vitamin B6.

Iron in food. Products rich in iron - table

Iron is commonly found in commercially available foods. What is iron in? What foods should be included in the daily menu? What has a lot of iron?

Food products	Iron content [mg/100 g]
Dried thyme	124,0
Goose liver	30,5
Dried seaweeds	28,5
Pork liver	23,3
Caviar	11,9
Pumpkin seeds	9,0
Red lentil	7,4
Cashew nuts	6,4
Parsley	6,2
Oat flakes	5,0
Sunflower seeds	4,5
Cocoa	4,1
Millet groats	3,0
Beef	2,6
Spinach	2,4
Tofu	1,7
Salmon	0,4

Iron sources in food - found in meat, offal, fish, nuts, seeds and some vegetables.

Iron for what? Iron properties

Since we already know what contains a lot of iron, it's time to explore the issue of the role of iron in the body. What properties can a valuable element exhibit?

Iron contributes to the maintenance of normal energy metabolism and facilitates the transfer of oxygen in the body, enabling the efficient functioning of cells of the human body. Moreover, the mineral component can support the normal production of red blood cells and hemoglobin. Iron in the body can also strengthen immunity, including affecting the work of neutrophils and differentiation of immune cells and participating in the production of T lymphocytes, which can protect the body from the harmful effects of pathogens.

The compound may also contribute to reducing feelings of fatigue, and may also play a role in the process of cell division. Iron can also have a positive effect on the nervous system, participating in the formation of nerve cell shells that allow the transmission of nerve impulses, as well as taking part in the production of neurotransmitters. Adequate iron supply can also have a beneficial effect on cognitive functions, improving memory, information processing speed and concentration.

The micronutrient can play an important role among physically active people. The element can be of particular importance among endurance athletes - the compound can affect oxygen transport, energy metabolism and acid-base balance, and thus can have a significant impact during physical exertion, contributing to the achievement of optimal sports results.

Iron level - standards. The body's requirements for iron

According to the Nutrition Standards developed by the Institute of Food and Nutrition, the daily iron requirement at the level of the average recommended intake (RDA) among children from 1 to 9 years of age is 7-10 mg. Among boys from 10 to 12 years of age, the daily supply of the component should be 10 mg, while from 13 to 18 years of age - 12 mg. Among girls up to 18 years of age, the need for iron increases to 15 mg/day after menstruation. Adult men should consume 10 mg of micronutrient every day, while women up to 50 years of age should provide 18 mg of element to the body every day, and after 50 years of age - 10 mg.

Increased requirements for iron can be observed among pregnant women - then the daily supply of the mineral should be 27 mg/day. During breastfeeding, the iron supply should be 10 mg/day.

Increased iron intake may also be indicated among people using plant-based diets, which provide the body with only less absorbable non-heme iron, as well as among athletes and physically active people, which, as a result of intensive training, are exposed to iron deficiency in the body.

A woman keeps iron supplements in the form of tablets. Preparations with iron can facilitate the satisfaction of increased needs of the body.

Iron supplementation - when to take iron?

Iron deficiency in the human body is a common phenomenon that can cause anemia. In addition to modifying the daily menu and including in the nutrition plan products considered to be a source of iron, dietary supplements containing the desired compound may also be a good solution.

Iron preparations can be a valuable support among people who do not provide the body with adequate amounts of the element along with the daily diet, as well as among people who are distinguished by increased requirements for the ingredient - among athletes, vegetarians and vegans, as well as among people suffering from gastrointestinal diseases or inflammation.

On the market can be found dietary supplements in the form of tablets, capsules or in the form of powder. Mono-preparations are available, containing only iron, as well as complex products that, in addition to the valuable element, also provide the body with other precious ingredients, such as vitamin C. The selection of the right preparation is a matter of individual needs and preferences of the consumer. However, before starting iron supplementation, it is worth performing tests verifying the concentration of the compound in the serum, because excessive supply of the micronutrient in the body can negatively affect the functioning of the human body and contribute to the occurrence of side effects.

Iron - side effects and contraindications

Dietary supplements containing iron are considered effective and safe preparations that can facilitate the delivery of adequate amounts of the mineral to the body. Excess iron in the body, which occurs most often as a result of improper use of dietary supplements, may cause the occurrence of undesirable symptoms, such as:

dizziness,
shivering,
nausea and vomiting,
numbness in the arms and legs,
stomach ache.

When using iron supplements, caution should be taken by people taking various types of drugs, because the element can interact with pharmaceuticals, such as thyroid drugs, weakening their effect. The use of iron preparations should be abandoned by people, among whom there were no deficiencies or increased requirements for the element, as well as people allergic to any of the ingredients of the dietary supplement.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.