Benefits, insufficiency and Iron Rich Food

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Iron is an valuable mineral for life. It is found in the red blood cells of the body and is also needed to furnish red blood cells.

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Most of the iron in the body is attached to the haemoglobin molecules in red blood cells, thereby transporting oxygen to all the tissues of the body. Haemoglobin is the valuable protein found in red blood cells and represents about two thirds of the body's iron. When red blood cells die, the iron in them is recycled in the bone marrow to be used again in new red blood cells.

Myoglobin is the heme-containing protein that is complicated in the vehicle and storehouse of oxygen.

Purpose of Iron -

# Iron is found in the haemoglobin, a protein inside red blood cells that helps vehicle oxygen out of the lungs, so that it can be carried to the body parts that need it. Therefore, its main role is to carry oxygen from the lungs to the rest of the body.

# Iron assists with the metabolisation process and it is crucial for the body to regulate temperature.

# Iron is part of myoglobin, which helps muscle cells store oxygen. Without sufficient iron, Atp
(adenosine triphosphate - the fuel the body runs on) cannot be properly synthesized.

# Iron prevents fatigue and promotes good skin tone.

# It increases resistance to stress and disease.

Deficiency of iron -

If the quantity of iron in the body become below normal levels, iron-deficiency anaemia 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 children, iron scantness is usually the supervene of an inadequate iron intake.

In adults, iron scantness is most commonly due to lasting blood loss, such as during heavy menstruation in women, intestinal bleeding from peptic ulcers, cancer, or hemorrhoids.

Individuals with renal failure, especially those being treated with dialysis, are at high risk of developing iron scantness anaemia.

Vitamin A helps mobilize iron from its storehouse sites, so a scantness of vitamin A restricts the body's quality to use stored iron.

Signs of iron scantness anaemia -

- Feeling tired and weak

- Difficulty maintaining body temperature

- Insomnia

- Decreased immune function, which increases susceptibility to infection

- Glossitis (an inflamed and sore tongue)

- Eating substances such as dirt, (referred to as pica or geophagia)
Who all need extra iron supplements to preclude a deficiency?

- individuals who tend to lose more iron, such as pre-menopausal women

- people who do not digest iron normally

- pregnant women

- people who take aspirin

- pre-mature and low birth weight infants

- teenage girls

- women of childbearing age, especially those with heavy menstrual bleeding

- people with renal failure, especially those undergoing routine dialysis

- people with gastrointestinal disorders, who do not digest iron normally

Recommended Daily reduction -

The recommended dietary reduction (Rda) for iron in salutary adults is 10 milligrams per day for men and 15 milligrams per day for premenopausal women. Premenopausal women's needs are higher than men's needs because women lose lots of iron during menstruation.

Pregnant women will need as much as 30 milligrams of iron per day because the unborn baby needs iron for development.

One fascinating fact about iron is that it has the quality to regulate how much the body absorbs. When current iron levels in the body are normal, no iron is absorbed. When level gets reduced, the body goes into iron absorption mode.

Good dietary sources of iron -

Food contains two types of iron - heme iron and nonheme iron.

Heme iron is derived from haemoglobin, and is found in animal foods that originally contained hemoglobin, such as red meat, fish, shellfish and poultry. Iron from these sources is easily absorbed in the intestines.

Iron from plant foods consist of lentils, dried fruits, nuts and seeds, leafy green vegetables such as spinach, whole grains, fortified cereals and breads, peas and beans is arranged in a chemical buildings called non-heme iron. Other sources of dietary iron consist of green leafy vegetables, tofu, chickpeas, and strawberries.

Heme iron is absorbed best than non-heme iron, but most dietary iron is non-heme iron. Non-heme iron is absorbed best when it is consumed along with animal protein and Vitamin C.
Therefore, it is beneficial to consume citrus fruits or juices which are high in vitamin C, along with foods that consist of iron.

Is a high iron diet or excess iron supplement harmful?

There are some instances in which a high iron diet can prove to be harmful.

People suffering from hemochromatosis (a coarse hereditary disorder where the body is unable to adjust to the amount of iron that is absorbed and stored) need to avoid iron rich foods. This can lead to severe damage to the liver, heart, and pancreas.

Chronic liver disease can also supervene in immoderate amounts of iron being stored in the liver - thereby aggravating the damage done to the liver.

The most coarse side supervene from excess iron supplements is stomach upset together with discomfort, nausea, diarrohea, constipation, and heartburn. Stools become dark green or black when iron supplements are taken orally.

Do not take iron supplements alongwith antacids or calcium supplements at the same time - give a gap of atleast 1-2 hours.

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