The Importance of Iron by Cindy Weinberger MS, RD

Health & F tness

The Importance of Iron

Cindy Weinberger MS, RD, CDN

Out of all nutritional deficiencies, iron deficiency is the most prevalent.

Iron deficiency is common in children and women of childbearing age. Iron deficiency results in conditions such as iron deficiency anemia, chronic anemia, and pre-dialysis anemia. The consequences of iron deficiency are vast, and therefore, it is vital that one has adequate iron intake.

Iron is vital for proper growth and development of the human body. It has many functions in the body such as hemoglobin formation, oxygen transport, muscle and brain function.

About 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the primary transporter of oxygen from the lungs to the body’s tissues. Myoglobin is found in muscle cells, and stores, transports, and releases the oxygen in those cells. Another 5% of iron is found as various proteins and functions in enzymatic reactions. The remaining 25% is stored in the body in the form of ferritin. The iron stored in ferritin can be released as needed. However, iron is needed in an abundant amount on a daily basis and one cannot simply rely on ferritin stores. The brain alone uses 20% of oxygen daily and iron helps transport the necessary oxygen to the brain, making iron essential in brain function.

Adult women should consume 18mg of iron a day. Men and women over 50 need 18mg daily.

Now that we know the importance of iron, how can we obtain iron from our diet? Iron can be found as heme and non-heme iron in various foods. Heme iron is better absorbed by the body than non-heme iron. Heme iron is found in animal products such as poultry, beef, liver, eggs, and seafood. Non-heme iron is found in plant products such as legumes, lentils, soy beans, green leafy vegetables (especially spinach), turnips, broccoli, and dried fruits. Other sources include whole grains and cereals fortified with iron. Besides for just eating foods high in iron, eating specific foods together helps iron get absorbed by the body. Iron is absorbed better when taken together with vitamin C. For example, when eating iron-rich cereal for breakfast, enjoy a glass of orange juice on the side to help absorb the iron. When enjoying a hearty hamburger, pile on some slices of tomatoes. The tomatoes don’t just add height and flavor to the burger; the vitamin C found in tomatoes actually assists in absorbing iron from the burger.

Another interesting way to help absorb iron is the cooking method. New research shows that cast-iron pots and pans release iron into your food. This cooking method will increase your iron intake regardless of the iron content of the actual food. However, the amount of iron transferred depends on the acidity of the food. Since iron is soluble in acid, it will transfer better when cooking acidic foods, such as tomatoes or apples, says Fergus Clydesdale, a professor in the Department of Food and Science at University of Massachusetts Amherst. This can be attributed to the high vitamin C content found in acidic foods. A study demonstrated that cooking applesauce in a iron skillet added 7mg of iron to each 3.5oz serving; cooking spaghetti sauce added 5mg. This is a convenient way to add iron to your diet. However, people with iron deficiency should not solely rely on cooking with cast iron.

Iron is essential for the human body. Since deficiency is common and harmful, one must be sure to include adequate iron sources in his/her diet. For better absorption, try consuming iron-rich foods together with vitamin C foods. Furthermore, cooking any foods in a cast iron pot/pan will provide you with some extra iron. If not consuming adequate iron from your diet, or if you constantly feel lethargic, you may have an iron deficiency. Consult with your physician about starting iron supplements.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.