Iron

Iron is regarded as one of the most vital elements on Earth. Its primary function is to assist red blood cells in transporting oxygen to various parts of the body. Additionally, iron plays a crucial role in numerous cellular processes that contribute to energy production. It is essential for the formation of red blood cells, a process known as hematopoiesis. Iron is a key component of hemoglobin, the pigment responsible for the red color of blood, which binds to oxygen and facilitates its transport through the arteries to the lungs.

Health Benefits of Iron

• The principal role of iron is the formation of hemoglobin, which imparts a red hue to the blood.
• It is beneficial for muscle health, helping to maintain elasticity, tone, and strength.
• Iron supports healthy blood circulation in the brain.
• It plays a role in regulating body temperature.
• Iron acts as a carrier of oxygen, transporting it between cells.
• It is instrumental in the treatment of anemia.
• Iron promotes the synthesis of various neurotransmitters, including dopamine, serotonin, and norepinephrine.
• It bolsters the immune system.
• Iron is involved in energy metabolism.
• It aids in the production of enzymes necessary for the formation of new cells, hormones, amino acids, and neurotransmitters.
• Iron contributes to the overall health of the body.

Sources of Iron

There are two types of iron:

• Heme Iron: This form of iron is readily absorbed by the body and is found in animal-based foods such as poultry, red meat, and fish.
• Non-Heme Iron: This type is present in plant-based foods, including vegetables, cereals, and legumes. Non-heme iron is not absorbed as efficiently as heme iron, yet it remains an important dietary source of minerals.

Adverse Effects of Excessive Iron Intake

Excessive iron consumption can be toxic and should be avoided. Potential complications arising from high iron intake may include:

• Iron poisoning, particularly in children, can result from an overdose of iron supplements.
• Hemochromatosis, a genetic condition linked to excessive iron intake, can lead to serious health issues if not addressed promptly, including an increased risk of cancer, arthritis, diabetes, liver dysfunction, and heart failure.
• An overdose of iron may also elevate the risk of developing cancer.

Iron Dosage Recommendations

Infants:

• 0-6 months: 0.27 mg
• 7-12 months: 11 mg

Children:

• 1-3 years: 7 mg
• 4-8 years: 10 mg
• 9-13 years: 8 mg

Adults:

• 14-18 years: Males require 11 mg; females require 15 mg.
• 19-50 years: Males require 8 mg; females require 18 mg. During pregnancy, the requirement increases to 27 mg.
• Above 51 years: Both males and females require 8 mg.