Iron is an essential mineral that plays a vital role in various bodily functions, such as the production of red blood cells, transportation of oxygen to the body’s tissues, and metabolism of energy. It is important to maintain adequate levels of iron in the body to prevent the development of iron-deficiency anemia, a condition that occurs when the body lacks enough healthy red blood cells.
What is Iron?
Iron is a mineral that is found in various foods, including red meat, poultry, fish, beans, and leafy green vegetables. It is a crucial component of hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to the rest of the body. Iron also helps the body produce myoglobin, a protein that stores oxygen in muscles, and is involved in various enzymatic reactions that play a role in energy metabolism.
How does the body use it?
Iron is essential for the production of red blood cells, which carry oxygen throughout the body. The body also needs iron to produce myoglobin, which helps muscle cells store oxygen. Iron is also involved in various enzymatic reactions in the body that are important for energy metabolism and other essential bodily functions.
Symptoms of over and lack of it in the body
Iron deficiency is one of the most common nutrient deficiencies worldwide, and symptoms can include fatigue, weakness, pale skin, shortness of breath, dizziness, and headaches. If left untreated, iron deficiency can lead to iron-deficiency anemia, which can cause more severe symptoms, such as chest pain, heart palpitations, and an increased risk of infections.
On the other hand, excessive iron levels in the body can also cause health problems. Hemochromatosis is a genetic disorder that causes the body to absorb too much iron from food, leading to a buildup of iron in various organs, including the liver, heart, and pancreas. Symptoms of hemochromatosis can include joint pain, fatigue, and weakness.
In what food can you find it?
Iron can be found in both animal and plant-based foods. Some of the best sources of iron include:
- Red meat (beef, pork, lamb)
- Poultry (chicken, turkey)
- Fish and shellfish (tuna, salmon, clams)
- Beans and lentils
- Spinach and other leafy green vegetables
- Fortified breakfast cereals