What Is Iron And Why Do We Need It?
Oct 24, 2024
You may know of iron as a metal, but it is also a mineral that can be found in a range of foods and that is essential for normal bodily function! But why exactly do we need a metal to thrive? Continue reading to learn more!
What is iron?
Iron is an essential mineral that is needed for red blood cell production - red blood cells carry oxygen around the body, and impaired red blood cell function can lead to a range of complications. Iron is also essential for growth and development, cell function, and the synthesis of some hormones. It is involved in energy production, immune function, and the maintenance of healthy hair, skin and nails. It can be found naturally in a range of foods in the form of heme and non-heme iron, and certain foods are also fortified with iron. Oh, and it can be taken as a supplement as well, click here to check out our Iron 14mg tablets!
Symptoms of iron deficiency
Iron deficiency can present itself through a range of symptoms such as:
- Tiredness and fatigue
- Pale skin
- Shortness of breath
- Headaches
- Brittle nails and hair loss
- Irritability and mood changes
- Frequent infections
- Difficulty concentrating and poor cognitive function
Iron deficiency can also lead to conditions like iron deficiency anaemia - click here to check out our blog about anaemia and to learn more about this condition!
Who should take iron supplements?
Although we should be getting adequate amounts of iron from our diets, individuals at risk of iron deficiency can benefit from taking iron supplements, as they can be used to both treat and prevent deficiency. Individuals at risk include pregnant women and women with heavy periods, and individuals with restrictive diets such as vegans or vegetarians.
Food sources of iron
Iron can be found in a range of foods, and is especially rich in animal products, specifically red meats. Plant based sources of iron include foods such as soy products, beans, nuts and legumes. In the UK, wheat flour is fortified with iron by law, so products like bread or breakfast cereals are also good sources.
There are two types of iron - heme and non-heme iron. Heme iron is found in animal based products, whereas non-heme iron can be found in plant based foods. Heme iron is more bioavailable than non-heme iron, so it is therefore easier to obtain adequate iron intakes from diets that contain animal products compared to plant based diets.
How much iron do you need daily?
The NHS recommends an iron intake of 8.7mg for men and 14.8mg for women per day. This should be obtainable on a varied and balanced diet that combines different animal and plant based sources of iron. It is also recommended to take iron alongside vitamin C, as this helps enhance iron absorption in the body. Tannins found in teas and coffee can also bind to iron preventing the body from absorbing it, so it is therefore recommended to avoid taking iron supplements with foods and drinks high in tannins.
In conclusion
Iron is an essential mineral that is needed for a range of bodily functions, and is especially important in red blood cell production. A deficiency in iron can cause a range of different symptoms, and can be a direct cause of anaemia. Iron can be obtained from both animal based and plant based foods, and consuming iron rich foods alongside vitamin C can help increase absorption!
