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Iron is a mineral that governs many processes in our body. Therefore, it is very important to supply it with food. It is worth mentioning that this microelement is relatively poorly absorbed by our body. Therefore, it is worth knowing about products that are especially rich in vitamin C and ways to increase its absorption. Let's add that there are two basic types of iron—heme and non-heme. They differ from each other and are found in different products. Therefore, we will address this topic and try to explain the basic problems associated with iron.
How much iron is in the body?
It is estimated that the body of an average adult contains approximately 3.5–4.3 grams of iron. About 3 grams of this microelement is required for proper function. Nearly 60–70% of the total amount of this element is bound in hemoglobin, a component of red blood cells (erythrocytes). Another approximately 6% consists of myoglobin and various enzymes, while 20–30% is found primarily in hepatocytes and liver macrophages. Traces of iron are also found in transferrin.
What functions does iron perform in our body?
We certainly don't need to convince anyone that iron is extremely important for the proper functioning of the human body. It plays a major role in transporting oxygen and delivering it to the muscles and all organs. It is a component of hemoglobin and allows it to bind oxygen molecules as blood flows through the lungs, thus ensuring an adequate oxygen supply throughout the body. Its presence in myoglobin, a protein found in muscles, also plays an important role. This allows our muscles to store oxygen. Iron is also involved in the production of red blood cells in the red bone marrow. It is also an important component of many enzymes, including cytochromes, catalases, and peroxidases. It is equally important for the proper functioning of the nervous system and the immune system. It is iron that can activate immune cells. It is also involved in liver detoxification and supports the fight against free oxygen radicals. However, absorption of this microelement occurs in the duodenum and small intestine. Once this happens, it is bound by the intestinal mucosa with the help of apoferritin and then transported into the blood by transferrin. It's worth noting that our body can store it in the liver, among other places. This occurs in the form of ferritin and hemosiderin.
Heme and non-heme iron – main differences
Heme iron can only be of animal origin. This is because it occurs in the form of hemoglobin and myoglobin. Products of this type contain up to 45% heme iron, while the rest is non-heme iron. However, it should be noted that its bioavailability usually does not exceed 35%, but absorption is constant. The situation is completely different with non-heme iron. Although it is an important component of animal products, it is the only form of this element found in plant products. It is absorbed much less than its predecessor, as its absorption ranges from 1 to 20%. It should be noted that this is not constant and depends on external factors. For example, drinking coffee or tea immediately before a meal can reduce iron absorption by up to 60%. But this is not the end of it, because even more substances possess such properties. These include fiber, phytic acid, oxalic acid, tannins, polyphenols, and even whey protein. The question arises: Is there any way to increase its digestibility? The answer is, of course, absolutely. The simplest solution is to consume iron-rich foods that also contain a lot of vitamin C. You can also soak some foods before consumption. This increases absorption. Examples include nuts, grains, beans, and strawberries. This flushes out compounds that negatively affect iron absorption. In addition, substances such as copper, folic acid, and various spices (turmeric, thyme, basil, cinnamon, paprika) can positively influence the absorption of this element through their antioxidant effects.
The best sources of iron in the diet
Particularly good sources of iron from animal sources are:
- Beef – 44.55 mg/100 g
- Lamb – 41.81 mg/100 g
- Duck liver – 30.53 mg/100 g
- Pork – 22.32 mg/100 g
- Pork liver – 18.7 mg/100 g
- Caviar – 11.7 mg/100 g
- Poultry by-products – 9.5 mg/100 g
- Goose – 2.4 mg/100 g
- Chicken eggs – 2.2 mg/100 g
- Duck 2.1 mg/100 g
Particularly good plant sources of iron are:
- Pumpkin seeds – 15 mg/100 g
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Cocoa – 10.7 mg/100 g
- Tofu – 9.7 mg/100 g
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White beans – 6.9 mg/100 g
- Red lentils – 5.8 mg/100 g
- Parsley leaf – 5.3 mg/100 g
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Millet – 4.8 mg/100 g
- Peas – 4.7 mg/100 g
- Sunflower seeds – 4.2 mg/100 g
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Almonds – 3 mg/100 g
Who is at risk of iron deficiency and what are its consequences?
The mere fact that iron is relatively poorly absorbed compared to other minerals makes us susceptible to iron deficiency. However, there are some cases where the likelihood of such shortages is actually quite high. Women, especially pregnant women, should pay particular attention to the content of this element in their daily diet. During the menstrual cycle, also known as menstruation, they lose significant amounts of iron. In addition, iron has a significant impact on fetal development and influences the child's later cognitive abilities, including memory, learning processes, and concentration. This is because brain development also depends on an adequate supply of this element. Furthermore, iron deficiency is one of the most common hematological disorders in today's society. This situation is often accompanied by anemia. This condition can later develop into anemia, resulting in a decrease in blood hemoglobin concentration, red blood cell count, and hematocrit. This can lead to various side effects, including dizziness, physical weakness, chronic fatigue, and difficulty concentrating. The condition of hair, skin, and nails can also deteriorate, and fainting may even occur. It is estimated that approximately 30% of women suffer from iron deficiency; in pregnant women, this figure can be as high as 40%.
What to do if iron deficiency occurs?
Theoretically, with iron deficiency, the intake of products rich in this microelement should be increased. However, due to its low bioavailability, this may not be enough. Therefore, it is worth supplementing with iron in the form of ferrous sulfate. The standard dose is about 200 mg of this chemical per day. However, keep in mind that this dose is much lower for children. It is assumed that 4 mg of ferrous sulfate per kilogram of body weight is used. This type of supplementation should last between 6 and about 8 weeks. After this time, hematological indicators should improve. We should also pay attention to what we consume with these supplements. Coffee , tea, or milk are certainly not good choices. Plain boiled water works best. We should also try to take ferrous sulfate on an empty stomach , as many food ingredients can limit its absorption. However, there are situations in which this treatment is not well tolerated by the body. In such cases, diarrhea, nausea, and even vomiting may occur. Such supplements should then be taken after eating a meal.
Who should not consume excessive amounts of iron-rich foods?
It's worth noting that an iron overdose is relatively difficult, but we shouldn't overdo it. Patients with hemochromatosis deserve special attention. It may have a genetic or secondary basis. Nevertheless, this disease is characterized by excessive absorption and storage of iron in the body. Unfortunately, our liver has a number of properties that allow it to accumulate relatively large amounts of this element. Therefore, various diseases are a very common complication. This, in turn, can lead to cirrhosis of this organ and even cancer. Let's add that untreated hemochromatosis often leads to other diseases such as diabetes, heart failure, infertility, and joint degeneration. Therefore, patients suffering from this condition should closely monitor their iron intake and be under close medical supervision.
Summary
Iron is a very interesting element related to the functioning of our body. Unfortunately, it is relatively difficult for us to digest, so we must be careful to consume it in the right amounts through our diet. We should also pay attention to various symptoms of iron deficiency. In such cases, it is advisable to start supplementing. If in doubt, it is worth seeking professional medical advice.
