Iron
An All-Important Mineral
By Dawn Thorpe Jarvis , M . S ., R . D ., L . D . N . Garden of Life ® Senior Director of Nutrition Science & Educational Content
Are you getting enough iron ? If not , then you need to . Here ’ s why it ’ s so important .
Iron is a mineral found in every human cell — essential for growth , development and normal cellular functioning . Although iron has many important functions , including making certain hormones , collagen and neurotransmitters , one of its most important functions is making hemoglobin , which carries oxygen from the lungs around the body to the cells to produce energy . Iron is also needed for myoglobin , another iron-transporting protein carrying oxygen to muscles , including the heart .
If you don ’ t have enough iron , then your body cannot make sufficient healthy red blood cells , resulting in iron deficiency anemia , where red blood cells become smaller and hemoglobin levels in the blood are low . Iron deficiency anemia is the most common nutritional deficiency in the world , occurring most often in menstruating females , pregnant women and older toddlers . Symptoms of iron deficiency include tiredness due to a lack of oxygen in the tissues and lack of energy production , resulting , over time , in extreme fatigue , body temperature dysregulation and brain and immune system impairment .
So , how much iron is needed daily ? That depends on age , gender and overall health . Infants and toddlers need more iron than adults because their bodies are growing quickly . In childhood , boys and girls need the same amount , but during teen years , requirements increase , with girls needing more due to menstrual losses . Adult women
( ages 19-50 ) need 18mg of iron daily , whereas men and non-menstruating women require 8mg daily . During pregnancy , a woman ’ s blood volume increases significantly and iron requirements increase to 27mg per day .
Now for some iron-packed foods to enjoy ! There are two types of iron found in food : heme iron , which is absorbed two-to-three times better and includes foods such as red meat ( especially organ meat such as liver ), poultry and fish ; and non-heme ( plant ) iron foods such as dried beans and peas , legumes , nuts and seeds , curry , whole grains , dark molasses and green leafy vegetables .
Iron supplements can be helpful for vegans and vegetarians who don ’ t consume meat or seafood , and others at risk for anemia , including people with poor diets or low appetite . Women who are pregnant should take an iron supplement under their obstetrician ’ s or health practitioner ’ s guidance . And know this : foods rich vitamin C help with iron absorption , whereas calcium supplements interfere with iron absorption and should be taken at a separate time from iron supplements .
Iron — an important mineral you need to get enough of !
Note : Children should be given iron supplements “ only ” under medical supervision to avoid overdosing resulting in iron poisoning . Regular blood checks are recommended for anyone who is at risk of anemia .
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These statements have not been evaluated by the Food and Drug Administration . This product is not intended to diagnose , treat , cure or prevent any disease .