Madeleine Hull
Iron is an essential mineral that plays a crucial role in maintaining optimal health. It is required to produce haemoglobin, the molecule in red blood cells that carries oxygen throughout the body. Iron is also necessary for maintaining healthy cells, skin, hair, and nails. Iron deficiency can lead to iron deficiency anaemia, which is characterised by symptoms such as fatigue, shortness of breath, and abnormal paleness or lack of colour in the skin. Certain groups, such as women who menstruate, pregnant or breastfeeding women, infants, and those with intestinal disorders, are at a higher risk of developing iron deficiency anaemia. Therefore, it is important to include iron-rich foods in the diet, such as meat, poultry, fish, eggs, leafy green vegetables, and iron-fortified foods.
Why do we need iron in our diet?
| Characteristics | Values |
|---|---|
| Transport oxygen in the blood | Iron is necessary for forming healthy red blood cells, which carry oxygen through the body |
| Prevent anemia | Iron is needed to make haemoglobin, a molecule found in red blood cells |
| Growth and development | Infants, children, and teenagers need iron for proper growth and development |
| Healthy pregnancy | Pregnant women need iron for their increased blood volume and as a source of hemoglobin for the fetus |
| Vegetarian and vegan diets | People who don't eat meat may need to consume more iron-rich plant-based foods or consider supplementation |
| Intestinal health | Intestinal disorders, such as celiac disease, can affect the body's ability to absorb iron |
| Female health | Women with heavy periods are at a higher risk of iron deficiency and may need iron supplements |
| Blood donation | Frequent blood donors are at an increased risk of iron deficiency |
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What You'll Learn
Iron deficiency anaemia
Iron is important for transporting oxygen in the blood. Iron deficiency anaemia is a common type of anaemia, a condition in which the blood lacks adequate healthy red blood cells. Red blood cells carry oxygen to the body's tissues. Iron deficiency anaemia occurs when the body doesn't have enough iron to produce haemoglobin, a substance in red blood cells that enables them to carry oxygen.
If you don't consume enough iron, your body can become iron deficient over time. Iron-rich foods include meat, eggs, and leafy green vegetables. Infants and children are at risk of iron deficiency, especially those who are born prematurely or have a low birth weight, as they may not get enough iron from breast milk or formula. Children also need extra iron during growth spurts. Vegetarians and vegans may also be at risk if they don't eat iron-rich foods.
Pregnant women are at risk of iron deficiency anaemia because their iron stores need to serve their own increased blood volume and be a source of haemoglobin for the growing foetus. Women with heavy periods are also at risk, as they lose blood and, therefore, iron during menstruation.
Other causes of iron deficiency anaemia include blood loss from the gastrointestinal tract due to gastritis, esophagitis, ulcers, hemorrhoids, angiodysplasia, infections, or tumours. Intravascular hemolysis, a condition in which red blood cells break down in the bloodstream, can also cause iron deficiency anaemia. Certain conditions or medications can also decrease the body's ability to absorb iron, leading to iron deficiency anaemia.
Symptoms of iron deficiency anaemia include tiredness, shortness of breath, and chest pain. Initially, iron deficiency anaemia may be mild and go unnoticed, but as the body becomes more deficient, symptoms can intensify. If you suspect you have iron deficiency anaemia, see your doctor for a diagnosis and treatment. Iron supplements are the most common treatment, but it is important not to overload the body with iron, as excess accumulation can damage the liver and cause complications.
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Iron-rich foods
Iron is important for transporting oxygen in the blood and preventing anaemia. It is also important for proper growth and development, especially in infants and children, who need extra iron during growth spurts.
There are two main types of iron: heme and non-heme iron. Heme iron is found in animal tissue and is most easily absorbed by the body. Sources of heme iron include:
- Liver
- Meat
- Poultry
- Seafood
- Beef
- Lamb
- Kangaroo
- Chicken
- Fish
Non-heme iron is found in plant foods and animal-based products. Good sources of non-heme iron include:
- Legumes (beans, peas, and lentils)
- Nuts
- Seeds
- Vegetables (such as spinach and potatoes)
- Fortified sources such as tofu, grains, bread, and cereal
- Dried beans
- Raisins
- Prunes
- Dried apricots
- Broccoli
- Dark, leafy greens (such as kale and collard)
- Cabbage
- Brussel sprouts
- Tomato paste
- Eggs
It is important to note that the body absorbs more iron from meat than from other sources. If you do not eat meat, you may need to increase your intake of plant-based iron sources and pair them with foods rich in vitamin C, such as citrus fruits, to enhance iron absorption.
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Risk factors for iron deficiency
Iron is essential for the body to produce haemoglobin, which is a protein that helps red blood cells carry oxygen from the lungs to the rest of the body. Iron deficiency can lead to anaemia, a condition that develops when the blood lacks the necessary amount of red blood cells or haemoglobin.
- Infants and young children are at risk of iron deficiency due to their high iron needs for growth and development. The iron stored in their bodies is used up in the first 4 to 6 months of life, and they may not be getting enough iron from their diet.
- Premature and low-birth-weight babies are at an even greater risk as they have lower iron stores than full-term infants.
- Young children who consume a lot of cow's milk may be at risk as milk is low in iron, and it can interfere with the absorption of iron from other foods.
- Teenage girls and women of childbearing age are at increased risk due to blood loss during menstruation. About 1 in 5 women of childbearing age has iron deficiency anaemia.
- Pregnant women are at higher risk as they need twice as much iron for increased blood volume and foetal growth. About half of all pregnant women develop iron deficiency anaemia, which can increase the risk of a premature or low-birth-weight baby.
- Teens and adults who are underweight or have chronic illnesses are also at risk.
- Adults with internal bleeding, such as intestinal bleeding, can develop iron deficiency anaemia due to blood loss. Certain conditions, like colon cancer and bleeding ulcers, can cause this blood loss.
- People who have had gastric bypass surgery may develop iron deficiency anaemia as this type of surgery can prevent the body from absorbing enough iron.
- Dietary factors can contribute to iron deficiency. This includes diets that exclude meat and fish, which are rich sources of iron. However, vegetarian diets can provide sufficient iron if they include iron-fortified breads and cereals, beans, tofu, dried fruits, and dark green leafy vegetables.
- Certain eating habits may increase the risk of iron deficiency, such as long-term very low-fat diets (as some high-fat foods, like meat, are good sources of iron) and high-fibre diets (as large amounts of fibre can slow iron absorption).
- Family history of anaemia can also increase the risk, as anaemia is a potentially inherited disease.
- Other health conditions that can cause anaemia include chronic kidney disease, inflammation from infection, cancer, and autoimmune diseases.
- Lifestyle factors, such as excessive alcohol consumption and frequent blood donation, can also contribute to iron deficiency anaemia.
- In developing countries, additional risk factors for iron deficiency anaemia include malaria, worm infestation, micronutrient deficiencies, HIV, and inherited disorders.
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Iron absorption
Iron is an essential mineral and nutrient for the human body to function properly. Iron is important for oxygen transport in the blood, immunity, cell division and differentiation, and energy metabolism. Iron is absorbed into the bloodstream in the small intestine, specifically the duodenum and upper jejunum. The average person only needs to absorb a small amount of iron each day to stay healthy (around 1 mg for adult males and 1.5 mg for menstruating females). However, we need to consume several times that amount because our bodies absorb only a fraction of the iron from food.
There are two forms of iron: heme and non-heme. Heme iron is found in animal tissue such as red meat, fish, and poultry, and it has a high absorption rate of 25-30%. Non-heme iron is found in plant foods such as dried beans, lentils, and green leafy vegetables, and it has a lower absorption rate of 7-10%. The absorption of iron from a typical Western diet is around 18%, while a vegetarian diet provides about 10%.
Certain dietary factors can enhance or inhibit iron absorption. Vitamin C, vitamin A, and beta carotene have been shown to enhance iron absorption. Eating meat, fish, or poultry with other iron-rich foods can also improve absorption. On the other hand, calcium, phytates, polyphenols, and oxalic acid have been found to inhibit iron absorption. Coffee and tea, widely consumed around meals, are high in polyphenols and can reduce iron absorption.
Some people are at a higher risk of iron deficiency, including infants, children, adolescents, women of reproductive age, pregnant women, vegetarians, vegans, and frequent blood donors. Iron deficiency can lead to anemia, growth problems, and increased susceptibility to infections. It is important to consume adequate amounts of iron through your diet and enhance its absorption to maintain optimal health.
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Iron requirements
Iron is an essential nutrient that helps the body function normally. It is necessary for forming healthy red blood cells, which carry oxygen through the body. Iron is also critical for making haemoglobin, a molecule found in red blood cells that move oxygen through the body. The average person only needs a small amount of iron each day to stay healthy (around 1 mg for adult males and 1.5 mg for menstruating females). However, we need to consume several times this amount because our bodies only absorb a fraction of the iron from food.
Haem iron, found in meat, poultry, and fish, is easily absorbed by the body. Non-haem iron, found in plants, eggs, nuts, and animal tissue, is also an important source of iron. Good vegetarian sources of non-haem iron include iron-fortified cereals, wholegrains, legumes, dark green leafy vegetables, raisins, nuts, seeds, and iron-fortified breads and pastas. If you do not eat meat, you may need to increase your intake of plant-based sources of iron to absorb the same amount as someone who eats meat. You can enhance iron absorption by consuming vitamin C-rich foods, such as citrus juices, at the same time as iron-rich foods.
Infants, especially those with low birth weight or born prematurely, may be at risk of iron deficiency if they do not get enough iron from breast milk or formula. Iron-fortified infant formula or breast milk can help prevent iron deficiency in infants for the first year. Children also need extra iron during growth spurts, and severe iron deficiency can lead to delayed growth and development.
Iron deficiency anaemia is a common condition caused by a lack of iron in the blood, resulting in decreased red blood cell counts and low haemoglobin levels. Symptoms of iron deficiency anaemia include fatigue, dizziness, pale skin, shortness of breath, and chest pain. Women with heavy menstrual periods and pregnant women are at a higher risk of iron deficiency anaemia due to increased iron demands. Vegetarians, frequent blood donors, and individuals with intestinal disorders may also be at risk of iron deficiency.
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Frequently asked questions
Iron is important for transporting oxygen in the blood. The average person only needs to absorb a small amount of iron each day to stay healthy (around 1 mg for adult males and 1.5 mg for menstruating females).
Iron deficiency anemia is associated with growth and development delays in infants and children. It is also linked to an increased susceptibility to infections. In adults, iron deficiency anemia may cause fatigue, weakness and pale skin.
Iron-rich foods include meat, eggs, leafy green vegetables, offal, beans and iron-fortified foods. Vitamin C enhances the body's absorption of iron, so it is recommended to eat iron-rich foods with foods that are high in vitamin C, such as citrus fruits.
