Iron – An Important Element of Life Iron is the fourth most abundant element on the planet. It is of great importance to most life on Earth, including human beings, as it is an essential mineral for the body. A healthy adult has approximately 3.5-5g of iron in the body. Roughly, 6570% of the iron in the body is referred to as ‘transport iron’ that is the iron as part of the haemoglobin (the pigment of the red blood cells), 25% is stored within the liver, spleen, bone-marrow and muscles (storage iron) and approximately 4% is used within myoglobin and iron-containing enzymes (functional iron). Adults have nearly 25 trillion red blood cells in their blood, which are produced by the bone marrow. The bone marrow can produce 170 billion red blood cells within 24 hours, given that the body had sufficient sources of iron. Iron therefore, is a vital requirement for the synthesis of red blood cells, and is an important component of the haemoglobin molecule. Upon inhalation, oxygen in our lungs is attracted to the iron in haemoglobin. This allows for oxygen to be transported to all the cells throughout the body. Once the oxygen is delivered the iron (as part of haemoglobin) binds the carbon dioxide which is then transported back to the lung from where it gets exhaled. Besides being an oxygen carrier, iron aids in the conversion of blood sugar to energy, which is of utmost importance for athletes, allowing them to work optimally during exercise or when competing. Many enzymes that are imperative for the production of new cells, proteins, hormones, and neurotransmitters, rely on iron. This is necessary when recovering from an illness, or for rejuvenation after vigorous exercise or competition. Iron is of great significance to growing children, and pregnant women. Children’s physical and mental growth requires sufficient iron levels, and the unborn fetus is completely dependent on the mother’s iron supplies. Our body is regularly losing iron through urination, excretion, sweating, and sloughing of old skin cells. Bleeding or blood donations can contribute to further loss. This is why women have a greater demand for iron versus men. When iron levels and stores are low in the body, haemoglobin production is impeded. This sequentially causes a decrease in oxygen transportation and distribution across the body, giving rise to symptoms such as dizziness, fatigue, reduced immunity, etc. Iron Deficiency Iron deficiency is the most common mineral deficiency worldwide according to the World Health Organization. Children and women being the most affected, and men to a lesser degree. Iron deficiency is simply the insufficiency of iron in the body. This can be a consequence of diet deficient in iron (resulting in low body iron stores as well), or due to inadequate number of red blood cells. When the red blood cell count is significantly reduced, it is known as anemia. Some common symptoms of the initial stages of iron deficiency include:
Tiredness and fatigue
General lack of energy and stamina
Decreased ability to concentrate
Pale pallor
Dry, brittle nails & hair
Irritability
Sores at the corner of the mouth
A sore tongue
Cold hands and feet
Iron Deficiency Anemia Slow and gradual depletion of iron stores without restoration, can result in drop of red blood cells and give rise to anemia. Anemia is obviously a more severe form of iron deficiency, and therefore has more dire consequences and symptoms. Some common symptoms of anemia include:
Breathlessness
Dizziness
Headaches
Restless legs and tingling in fingers and toes
Poor concentration and behavioral problems (especially in children)
If you experience any of the symptoms above, please contact your doctor or health care advisor. Specific tests for iron and its stored form, ferritin, can give proper diagnostic information with regards to anemia. These symptoms should be taken seriously at all times. Daily Requirement of Iron & Causes of Iron Deficiency One’s daily requirement for iron is dependent on factors such as gender, age, and overall health. In general, growing children need more iron than adults. From ages 4-8, both girls and boys need about 10mg daily, and 8mg from ages 9-13. From ages 19 to 50, women need about 18mg of iron daily, while men the same age require only 8mg. This is due to the monthly menstruation of women, resulting in blood loss. After menopause though, women need 8mg of iron a day, as their cycle has ended. Certain situations and circumstances present a need for extra iron in the body. These could include: pregnancy (and breastfeeding); blood loss due to ulcers; diseases that prevent proper absorption of iron (e.g. Crohn’s, Celiac, etc.); dialysis treatment which can remove iron from the body, etc. When we examine the causes of iron deficiency, we find that only 5-20% of the iron in food is actually absorbed by the body since there are many factors that inhibit iron absorption that we are unaware of. Ingredients found in tea and coffee like tannins, and bran found in wheat, oats, maize, and cereals can inhibit the absorption of iron in body. Therefore, the uptake of iron is increased if tea and coffee are avoided. On the other hand, vitamin C aids in the absorption of iron. That is why iron rich foods are best when paired up with a vitamin C rich food. This makes the iron more ‘bioavailable’, meaning more of the iron will be readily absorbed by the body, due to the synergetic combination of ingredients. Foods that are naturally dense in their iron proportion will also render their iron more bioavailable for the body. Having said that, it is good to also keep in mind that one’s rate of absorption is dependent on the health of one’s digestive system. Source: Natural-Cure.org