Why Do You Need Some Iron in Your Diet?
Iron is a necessary mineral for the body. Most meats and many vegetables contain iron. While most people do not need to worry about their iron intake, there are certain circumstances where it might be beneficial to monitor iron intake. Too much iron is toxic and an iron deficiency can lead to health problems if left untreated.
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The Facts
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Iron is an essential mineral because it aids in the body's use and production of oxygen. The two types of iron are heme and nonheme. Heme iron is found in flesh or meat sources while nonheme iron is found in vegetable sources. Nonheme sources of iron are not absorbed as well as heme sources.
The Function of Iron
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Iron helps the body transport oxygen to other areas of the body. The lungs carry oxygen to all parts of the body as well as carrying electrons to cells. In addition, iron is essential to enzyme reactions with many tissues. Cells, muscles, and other tissues need oxygen to survive and they get this from hemoglobin and myoglobin.
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Identifying Sources of Iron
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Meat is a good source iron. Chicken liver, lean choices of beef, tuna, oysters and turkey all provide iron. Iron is also found in oatmeal, soybeans, lentils, tofu, spinach and beans. Many breakfast cereals are fortified with iron, so it is entirely possible to get enough iron without eating any or very little meat. Iron supplements are also available but should be taken with caution.
Considerations
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A lack of iron can result in fatigue and a weak immune system. Anemia is not the same as iron deficiency. One can be deficient in iron and not be anemic. Anemia is severe iron deficiency and is common among women who need more iron than men because of menstruation. Men are also susceptible to anemia, however. Those with ulcers should be aware of their iron content. Symptoms of anemia include lethargy, weakness and shortness of breath. Pregnant women need more iron than usual primarily because unborn babies need iron for growth and development. If pregnant women do not consume enough iron, their own supplies will diminish quickly.
Warnings
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Too much iron can lead to harmful, even fatal, outcomes. Too much iron in the body is known as hemochromatosis. Symptoms of this condition are lethargy, loss of hair, impotence and joint disease. Too much iron in the body can result in liver damage.
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