Iron is vitally important to your health and vitality. Foods rich in iron and iron supplements may be why you are experiencing iron deficiency. How do you know if you should take an iron supplement or not?
Benefits and Functions
Every bodily function and every cell and tissue requires iron. About three quarters of the body's iron supply is found in the red blood cells in a compound of protein and iron called hemoglobin. Another 5% of the body's iron storage is found in myoglobin.
Iron is vital to the body's ability to transport oxygen. It is involved in energy production, as well as the immune system and cardiovascular health. Having too little or too much iron can create problems. Some studies seem to indicate that having a high level of iron in the blood may lead to heart disease.
Recommended Daily Intake and Deficiency Symptoms
The RDI for iron is 15-25 mg for men and 18-30 mg for women. Failing to consume enough iron may result in iron deficiency anemia. This results in various tissues of the body becoming oxygen starved, which can lead to irritability, fatigue and heart palpitations. Low iron levels may also result in a lack of endurance and learning ability. Having an increased susceptibility to infection may also be due to low iron levels. The body may experience an inability to produce a sufficient number of antibodies as well as white blood cells.
Food Sources
Iron it is notoriously difficult to acquire from food. The best sources are liver, poultry and fish. Other sources include whole grains, eggs and cereals, potatoes and milk and fruit. The iron found in red meat is the most absorbable, 10 to 30%, while plant-based sources are only absorbed by 2 to 10%. Cooking with iron cookware can greatly increase the iron content of acidic foods. Vitamin C is also known to help absorb iron.
Iron Toxicity
The body is highly effective in its ability to prevent iron toxicity. Interestingly, the intestines are able to regulate how much iron the body absorbs. The more the body needs, the higher the absorption rate. When the body is deficient in iron, it will increase its rate of absorption by about two to three times higher than the average. There are conflicting reports over whether high levels of iron in the blood increase the risk of heart disease.
References
Lieberman, Shari, The Real Vitamin & Mineral Book
Iron
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