Iron is an essential trace element which is essential for good health, as it performs many important functions. Sixty to 70% of the iron in the body is found in the hemoglobin in the blood, while the rest is found in the liver, spleen and bone marrow in combination with other body constituents.
Functions of Iron
Iron has a number of important functions which help to keep the body healthy and disease-free. It builds hemoglobin, which is responsible for healthy blood, and enables blood to carry oxygen and remove carbon dioxide. Iron is essential for cellular respiration, oxidation of tissues and nerve cells and supplying oxygen to muscles. It prevents fatigue, boosts growth and vitality and increases immunity.
Causes and Results of Iron Deficiency
Deficiency of iron may be due to infection, severe loss of blood or excessive medication and chemicals in the body. It is also due to malnutrition and a lack of iron, folic acid and vitamin B12 in the diet.
However, one can have anemia even after consuming sufficient iron. This is because a number of factors affect the absorption of iron. These include the health of the gastrointestinal tract, the form of the iron compound available, the amount of vitamin C in the body and individual requirement of iron. Small amounts of calcium help absorption, while an excess hinders it. Additives in soft drinks also hinder absorption.
Paleness, shortness of breath after any form of exertion, irritability and even depression are some of the manifestations of iron deficiency. The latter leads to anemia, lowered immunity and a general run down condition.
Sources of Iron
The body does not produce iron, so it is important to get it from the diet. Poultry, lean meats, eggs, fish, beans and nuts are good sources of iron. It is also found in whole grain cereals, legumes, pulses, lentils, jaggery and fish. Vegetable sources include green leafy ones like turnip greens and cauliflower, while fruits include raisins, water melons, currants and dried dates. Some iron is also absorbed by food cooked in iron vessels.
Iron is an essential trace element required for healthy blood, growth and vitality. Lack of iron or its absorption has serious consequences, so one must take iron rich food and keep the gastro-intestinal tract healthy to aid its absorption. Good sources are iron-rich fruits, which have their own acids and enzymes required for the digestion and assimilation of iron. The need for iron differs according to age and gender. However, it should be remembered that excess iron is as harmful as lack of iron, and also results in fatigue.
Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.
Sources:
Ods. Nih.gov, “Dietary supplement fact sheet: Iron” by National Institute of Health, (Accessed September 5, 2010).
Goyal, G.C, Vitamins for natural healing, Diamond books, 2005.
Bakhru, H.K, Vitamins that heal-- Natural Immunity for better Health, Orient paperbacks, 1990.
Healthcastle.com, “Iron rich foods for iron deficiency anemia”, (Accessed September 5, 2010).
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