Iron is a trace mineral found in the hemoglobin portion of red blood cells that binds to and transports oxygen to cells for energy metabolism. Excessive Black Tea or Coffee consumption may reduce iron absorption. Coffee reduces dietary mineral absorption and increase the risk for mineral deficiencies.
Types of Iron
• Heme – Residual Iron which occurs bound to hemoglobin or myoglobin in animal flesh and sources include meat, poultry, fish, and seafood.
• Non-Heme – Bioavaiable Iron found in legumes, beans, peas, processed soybean products, and iron-fortified enriched cereals.
Iron Requirements
The RDA for adults aged 19–50 is 18 mg for women of Reproductive age and 8 mg for men.
The amount of needed is:
• 8.7mg a day for men over 18.
• 14.8mg a day for women aged 19 to 50.
• 8.7mg a day for women over 50.
Groups at Risk of Iron Deficiency
• Pregnant Women – During Pregnancy, plasma volume and red cell mass expand due to dramatic increases in Maternal red blood cell production.
• Infants & Young Children – Infants (especially those born pre-term) have high Iron requirements due to their rapid growth.
• Women with Heavy Menstrual Bleeding – Menorrhagia (or abnormally heavy bleeding during menstruation) increases risk of its deficiency.
• Frequent Blood Donors – About 25%–35% of regular blood donors develop its deficiency.
• People with Cancer – Upto 60% of Colon Cancer patients have its deficiency at diagnosis, probably due to chronic blood loss.
• People who have Gastrointestinal Disorders (Gastrointestinal Surgery) – People with certain gastrointestinal disorders (such as Celiac Disease, ulcerative Colitis, and Crohns Disease) or who have undergone certain gastrointestinal surgical procedures (such as gastroectomy or intestinal resection) have an increased risk of its deficiency because their disorder or surgery requires dietary restrictions or results in Iron malabsorption or blood loss in the gastrointestinal tract.
• People with Heart Failure – Approximately 60% of patients with chronic Heart Failure have Iron deficiency and 17% have IDA, which might be associated with a higher risk of death in this population.
• Fatigue
• Weakness
• Low concentration ability
• Increased susceptibility to Infections
• Hair loss
• Dizziness
• Headaches
• Brittle nails
• Apathy
• Depressive episodes
• Low red blood cell count
• Poor exercise tolerance
• Oxygen delivery slows down
• Irritability or Headaches
• More severe shortage will ultimately lead to Anemia
Note:
* A good idea to help prevent, manage and treat deficit is to up our intake of Vitamin C.
* According to research, up to 1,000 mg (1g) of Vitamin C can significantly increase our body’s capacity to absorb dietary Iron and thus prevent, manage and even help treat any potential deficiency.
* Indicator for the presence of its deficiency Anemia.
• 11-12g/dL in children younger than 12
• 12g/dL in adolescents and women
• 13g/dL in men.
Side Effects of taking High Doses (over 20mg):
* Constipation
* feeling sick
* Vomiting
* Stomach pain.
Health Benefits of Iron
Circulatory System
• Its a dietary mineral of great importance for our general well-being and oxygen transportation through the blood. Its main function is transporting oxygen from our lungs to muscles and internal organs.
Foods & Circulatory System
Energy
• It supports Energy production by increasing the amount of oxygen transported to tissues.
• When we feel exhausted, Stressed out or simply cringe at the idea of getting back up on our feet (literally), the only thing that can give us instant strength is Iron.
Note:
* Interesting enough, Iron deficiency is one of the most common nutrient shortage among the average population.
Foods & Energy
Immune System
• It increases the delivery of oxygen throughout the body, supports the Immune System and increases anti-bodies production.
Foods & Immune System
Musculoskeletal System
• It supports body growth and development. Teenagers (both girls and boys), may suffer from an Iron deficiency due to rapid growth associated with higher Iron demands.
• Athletes, bodybuilders or running enthusiasts may be at risk of its deficiency, because frequent exercise may lead to Iron loss through perspiration.
Foods & Musculoskeletal System
Women Health
• Its especially important for menstruating women, who are a lot more at risk for its deficiency.
• Women are more susceptible to suffer from its deficiency and even Anemia because of blood loss occurring monthly and during childbirth.
Foods & Women Health
Foods Rich in Iron
* The Order (column-wise) is from the Highest Level of Iron Concentration.
1)
Chlorella Seaweed
2)
Basil (Dried)
3)
Marjoram (Dried)
4)
Cumin Seeds
5)
Hijiki Seaweed
6)
Turmeric
7)
Celery Seeds
8)
Bay Leaves
9)
Coriander (Dried)
10)
Slippery Cabbage
11)
Savory
12)
African Eggplant
13)
Aniseeds
14)
Oregano
15)
Fenugreek Seeds
16)
Tarragon
17)
Liver (Duck)
18)
Liver (Goose)
19)
Rosemary (Dried)
20)
Spirulina
21)
Sage (Ground)
22)
Parsley (Dried)
23)
Agar Seaweed
24)
Paprika
25)
Sesame Butter
26)
Curry Powder
27)
Fennel Seeds
28)
Rice Bran
29)
Soybean
30)
Lentils
31)
Spinach
32)
Tofu
33)
Thyme
34)
Slenderleaf
35)
Dill Seeds
36)
Venison
37)
Chickpeas
38)
Lima Beans
39)
Olives
40)
White Beans
