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What is
Iron?
Mineral that is essential not
only to good health but also to life itself. The bulk of the
iron in the human body is in the red blood cells'
hemoglobin; in fact, it is what makes blood red. Iron is
part of the chemical makeup of several vital enzymes and
proteins and plays a major role in energy metabolism.
Benefits
Essential for a healthy immune
system and mental function, essential for hair growth,
stores oxygen in muscle tissue and enables the
transport of oxygen from lungs to the tissues.
The Recommended Dietary
Allowance suggest intake for adults men 10 mg, adults women 15 mg,
pregnant 30 mg, lactating 15 mg, children 10 mg.
Where is it found?
Food contains two types of iron: heme iron and nonheme iron.
Heme
iron is derived from hemoglobin, and is found in
animal foods that originally contained hemoglobin, such as
red meat, fish, shellfish and poultry. Iron from these
sources is readily absorbed in the intestines.
Iron from plant foods include legumes, dried fruits, nuts
and seeds, vegetables such as spinach, whole grains,
fortified cereals and breads.
Symptoms Of
Deficiency/Side Effects
If
the quantity of iron in the body become below normal levels,
iron-deficiency anemia can occur. This is characterized by
weakness, tiredness, muscle fatigue, and shortness of
breath. In severe cases, a person's skin may become pale due
to a lack of red blood cells in the body. In adults, iron
deficiency is most commonly due to chronic blood loss, such
as during heavy menstruation in women, intestinal bleeding
from peptic ulcers, cancer, or hemorrhoids.
The most common side effect
from excess iron supplements is stomach upset including
discomfort, nausea, diarrhea, constipation, and heartburn.
Stools become dark green or black when iron supplements are
taken orally. |
