Iron is a very important mineral for basic life function and is easily ingested via our diet. This said, an iron deficiency is quite common and symptoms include tiredness, lack of concentration, and finding yourself ill frequently.
Functions of Iron:
Iron has a plethora of functions within the body including oxygen transport, aiding immunity, and improving cognitive function.
The main function of iron is oxygenating the blood via something called haemoglobin. Haemoglobin binds to oxygen in the lungs and carries it throughout the body, enabling the delivery of this gas to every cell, tissue, and organ.
It helps support the function of our immune system, it helps regulate the production and activity of immune cells, such as lymphocytes and macrophages, which are essential for fighting off infections and protecting the body against pathogens.
Iron is vital for optimal brain function. It contributes to the production of neurotransmitters like dopamine, serotonin, and norepinephrine, which are involved in mood regulation, cognition, and overall mental well-being.
| How much do you need? The RDA (Recommended dietary allowance) For females: 19-50 years old – 18mg/day 51 years old+ – 8mg/day. Pregnant women – 27mg/day Compared to males: 19 years old+ – 8mg/day The difference in amounts needed is due to the bloodshed throughout the menstrual cycle. During each menstrual cycle, women experience blood loss, which contains iron. The average menstrual blood loss ranges from 30 to 40 millilitres, resulting in the loss of approximately 15 to 20 milligrams of iron. You may need more iron if you are a vegetarian or vegan. While plant-based foods contain iron, it is in a form called non-heme iron, which is less readily absorbed by the body compared to heme iron found in animal sources, iron-rich foods need to be emphasised and taken alongside Vitamin C to allow for improved absorption. |
| Dietary Sources of Iron: Red Meat: Beef, lamb, and pork are rich in heme iron, which is highly absorbable by the body. Poultry: Chicken, turkey, and duck are good sources of heme iron. Seafood: Shellfish such as clams, oysters, and mussels are high in iron. Fish like salmon, tuna, and sardines also provide iron. Organ Meats: Liver, specifically beef liver, is an incredibly iron-rich food. Eggs: The yolks of eggs contain iron, along with other essential nutrients. Vegetarian Sources: Legumes: Lentils, chickpeas, kidney beans, black beans, and soybeans are excellent sources of iron. Leafy Greens: Spinach, kale, Swiss chard, and collard greens are rich in iron. Nuts and Seeds: Pumpkin seeds, sesame seeds, flaxseeds, and almonds contain iron. Whole Grains: Quinoa, brown rice, oats, and fortified cereals often contain iron. Tofu and Tempeh: These soy-based products provide a good amount of iron. |