We’re diving into an equally important topic—iron. Iron is an important nutrient that plays an invaluable role in our bodies, from supporting healthy red blood cells to boosting our energy levels. Join me to learn about the complexities and importance of iron in your diet and learn how to achieve the right balance for optimal health. Stay nourished and stay healthy!
What is Iron?
Iron, a trace mineral, is a crucial component of a healthy diet. It plays an instrumental role in numerous bodily functions, making it indispensable for our overall health and well-being.
There are two types of dietary iron: heme and non-heme. The heme iron, found in animal foods, is absorbed more easily by our bodies. Non-heme iron, found in plant-based foods, is less easily absorbed, but still an essential part of a balanced diet, especially for those who follow vegetarian or vegan diets.
First, iron is an important component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, our bodies cannot produce enough healthy oxygen-carrying red blood cells, leading to iron deficiency anemia.
Iron also contributes to the proper functioning of our immune system and aids in energy production. It is also essential for our cognitive function, playing a key role in brain development and function throughout our lives.
Health Benefits
Red Blood Cells
Iron’s main job is to help produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs to various parts of the body.
Energy Levels
Iron helps convert food into energy and aids in metabolic function. If you’re constantly feeling tired, it could be due to an iron deficiency!
Immune Function
Iron plays a crucial role in a healthy immune system. It aids in the growth and differentiation of immune cells, helping your body stave off illnesses.
Cognitive Function
Iron supports brain function and development. It is essential for neurotransmitter synthesis and myelin production, both of which are critical for cognitive abilities and mental health.
Essential During Pregnancy
Iron requirements increase significantly during pregnancy to support fetal development and maternal health. Proper iron intake helps prevent iron deficiency anemia in pregnant women.
Regulates Body Temperature
Believe it or not, iron helps regulate body temperature, ensuring it remains stable for optimal body function.
Muscle Function
Iron is involved in oxygen supply to muscles, contributing to muscle strength and endurance.
Side Effects
Gastrointestinal Issues
High doses of iron can cause stomach problems such as nausea, vomiting, diarrhea, or constipation. It may also cause abdominal pain.
Iron Overload Disorders
Chronic iron overload can result in conditions like hemochromatosis, which can damage organs like the liver and heart if left untreated.
Interaction with Medications
High iron levels can interfere with the absorption and effectiveness of certain medications, including antibiotics and thyroid medications.
Oxidative Stress
Excess iron causes increased oxidative stress in the body, which can lead to inflammation and damage to body tissue.
Iron Poisoning
Acute iron poisoning, often caused by accidental ingestion of iron supplements in children, can lead to serious symptoms such as convulsions, organ failure, coma and even death.
Food Sources
Animal-Based Food Sources of Iron
Plant-Based Food Sources of Iron
- Tofu
- Pumpkin seed
- Spinach
- Chia seed
- Black bean
- Kale
- Lentil
- Dried apricot
- Quinoa
- Raisin
Other Iron Sources
Best Overall: Slow Fe 45mg Iron Supplement at Amazon ($16)
Best Seller: MegaFood Blood Builder at Amazon ($15)
Best Budget: Nutricost Iron 65 mg at Amazon ($14)
Best Overall: Slow Fe 45mg Iron Supplement
- One 60-count bottle of Slow Fe 45mg Iron Supplement for Iron Deficiency.
- No.1 doctor recommended iron tablets for iron deficiency.
- High potency iron formulated for daily use and less discomfort.
- Non constipating iron supplements that feature a special controlled release system that delivers iron slowly to your body, causing fewer digestive side effects.
- Iron pills for anemia in an easy-to-swallow tablet.
- Take one Slow Fe iron deficiency supplement every day as recommended by a doctor.
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers’ recommendations, when provided.
- Brand: Slow Fe
- Flavor: Unflavored
- Primary Supplement Type: Iron
- Item Form: Tablet
- Unit Count: 60 Count
Best Seller: MegaFood Blood Builder
- Gentle Iron Tablets: Clinically shown to increase iron levels without side effects.
- Vital Nutrients: Formulated with vitamin C and beet root.
- Nourishing Ingredients: Includes folic acid and vitamin B12 for healthy red blood cell production.
- Better Health Starts with Nature: We use real food and added nutrients in our premium supplements.
- Goodness is in Our Roots: We believe you are what you do, and so we’re obsessed with quality
- Brand: MegaFood
- Flavor: Unflavored
- Primary Supplement Type: Iron
- Item Form: Tablet
- Unit Count: 30 Count
Best Budget: Nutricost Iron 65 mg
- Iron (As Ferrous Sulfate) Is The Only Active Ingredient.
- 65mg Of Iron Per Serving.
- 240 Tablets, 240 Servings – Just 1 Tablet For A Full Serving.
- Vegetarian Friendly, Non-GMO, Gluten Free.
- Made In A GMP Compliant, FDA Registered Facility.
- Brand: Nutricost
- Flavor: Unflavored
- Primary Supplement Type: Iron
- Item Form: Tablet
- Unit Count: 240.00 Count
Fun Facts
Fact 1: Abundance in Universe
Iron is the most abundant element on Earth by mass and the fourth most common element in the Earth’s crust. Not only is it abundant on Earth, it is also ubiquitous in the universe!
Fact 2: Iron in Human Body
The adult body contains about 3 to 4 grams of iron, most of which is hemoglobin, the protein that carries oxygen in the blood.
Fact 3: Iron and Magnetism
Iron is one of three elements (along with cobalt and nickel) that are naturally magnetic. This is why you can use a magnet to pick up an iron nail.
Fact 4: Iron in Food
The iron content in food is often increased by cooking in iron pots. This is especially beneficial for people with iron deficiencies.
Fact 5: Vitamin C and Iron
Eating foods rich in vitamin C can help enhance the absorption of non-heme iron (the type found in plant-based foods). This is why drinking a glass of orange juice with your iron-rich meal can be beneficial.
Fact 6: Iron and Oxygen
In the absence of iron, your body cannot transport oxygen efficiently, which can lead to fatigue and a condition known as iron-deficiency anemia.
Fact 7: Iron and Life
Iron plays a vital role in sustaining life on Earth. It is an important component of proteins and enzymes essential for plant and animal life.
Fact 8: Iron and Color
The red color of our blood is due to iron in hemoglobin. Even the red color of Mars, often called the ‘Red Planet’, is due to iron oxide (or ‘rust’) on its surface!
