Iron - Benefits, Deficiency Symptoms and Food Sources

What is Iron?

Iron is essential to all body cells. Iron functions primarily as a carrier of oxygen in the body, both as a part of hemoglobin in the blood and of myoglobin in the muscles. It also functions as a part of myoglobin, which helps muscle cells store oxygen. Without iron, your body could not make ATP (adenosine triphosphate, the body's primary energy source), produce DNA, or carry out many other critical processes. About 30 percent of iron is also stored as ferritin and hemosiderin in the bone marrow, spleen, and liver.

Uses and Benefits of Iron

The reduction of iron intake in a daily diet leads to a gradual reduction in its levels in the body, with the consequent appearance of anemia called ferropexia. Iron is also an essential cofactor in the synthesis of neurotransmitters such as dopamine, norepinephrine, and serotonin.

Recommended Dosage of Iron

• Children - from birth to age 6 months: 10 mg daily
• Children - from ages 6 months to 4 years: 15 mg daily
• Females - ages 11 to 50: 18 mg
• Females - over age 50: 10 mg
• Pregnant women: 30 to 60 mg
• Males - ages 10 to 18: 18 mg
• Males over age 19: 10 mg

Deficiency Symptoms of Iron

Iron deficiency is the most common nutrient deficiency in the world; worldwide, at least 700 million individuals have iron-deficiency anemia. A lack of iron in the diet is common in vegetarians because the main general dietary source is red meat. Some people with iron deficiency anemia always feel cold. They feel cold because iron plays a role in regulating the body's temperature.

Symptoms may include :-

• Abnormal paleness or lack of color of the skin
• Irritability
• Lack of energy or tiring easily (fatigue)
• Increased heart rate (tachycardia)
• Sore or swollen tongue
• Enlarged spleen
• Severe menstrual pain and bleeding.
• Tongue may become sore, smooth, shiny and reddened.
• Decreased appetite especially in children.
• Headache
• Shortness of breath during exercise. (even during a simple exercise like walking)
• Brittle hair.

Rich Food Sources of Iron

There are two types of iron in foods - heme and non-heme iron. Although iron is found in a variety of foods and supplements, its availability to the body varies significantly depending on the type of iron present in the food. 

Common rich food source of iron are clams, pork liver, oysters, chicken liver, mussels, beef liver, beef, shrimp, sardines, turkey, canned beans, baked potato with skin, enriched pasta and canned asparagus.