Iron is an essential mineral that plays a major role in the body’s oxygen transport and metabolism. It is the main component of the protein hemoglobin found in the red blood cells giving them their colour. Two-third of the body’s iron supply is stored in the blood while the remaining portion is used by the muscles for contraction. Iron is also involved in the synthesis of several neurotransmitters or brain chemicals like serotonin, norepinephrine, and dopamine. According to the World Health Organization, Iron deficiency is the most common mineral deficiency in the world. People with Iron deficiency suffer from a condition called anemia and experiences shortness of breath, paleness, and becomes easily tired.
People have varying iron needs in the body. Pregnant women, teenage girls, women, and infants have increased Iron needs than men. The increased iron demand for Iron in this group is needed to make up for the blood loss during menstruation, fetal and maternal blood supply during pregnancy, and the rapid growth and development of babies. Recommended Dietary Allowance (RDA) for iron in women ages 11 to 50 is 18 mg, during pregnancy it becomes 30 to 60 mg. To assure that pregnant women and their fetus get the adequate amount of iron, they are prescribed iron supplements all throughout the pregnancy period. Men ages 11 to 18 need 18 mg and 19 years and older men requires 10 mg of dietary Iron.
Iron is richly found in the foods we eat. There are two forms of Iron found in the diet, the heme and non-heme dietary Irons. Heme iron is well absorbed by the body and is commonly found in meat, poultry, and fish. The non-heme form is present in cereals, beans, flours, lentils, and grains. Other iron sources are green leafy vegetables, dried fruits, nuts, asparagus, and strawberries. Today, iron supplements are gaining popularity because they can already give the exact dosage for the average daily requirement for iron. Iron supplements are also the best way to correct iron deficiency.
Iron Benefits
- Iron prevents anemia.
- Iron promotes brain health as it participates in the synthesis of neurotransmitters. Neurotransmitters are the chemicals responsible for transmitting impulses to and from the brain.
- Iron is very important in blood clotting and prevention of bleeding.
- Iron is useful in the treatment of insomnia and in achieving a good night sleep.
- Iron improves the immune system and provides increased resistance against infections.
- Iron is important in the growth and development of children. Adequate intake of iron among children prevents learning disabilities.
- Iron supplements can ease dysmenorrheal during menstruation.
- Adequate iron intake can prevent easy fatigability.
Iron Side Effects
Common side effects of iron supplements are upset stomach, nausea, vomiting, black tarry stools, constipation, and heartburn.
