Iron is Essential Vitamin for Energy and Red Blood Cells
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Iron is an
essential trace element, meaning a healthy diet must include this nutrient.
Dietary sources of iron are abundant, although vegetarian sources of this iron
are more difficult to absorb.
Iron occurs
naturally in plant and animal life. An extremely important mineral for general
well-being and energy, iron is the essential element within the hemoglobin
molecule, which carries the oxygen in every red blood cell. It also functions
in myoglobin, a molecule that supplies oxygen to muscles.
Iron can be
found in high amounts in liver and red meats. Vegetable sources include leafy
greens, nuts, and seeds. Iron is especially abundant in pumpkin and sunflower
seeds, raisins and prunes, and wheat germ and bran.
To enhance
iron absorption from your foods, add lemon juice or vinegar or take vitamin C.
Avoid tea and carbonated water. Also, remember that vegetable-based iron foods,
such as spinach and whole grains (which are high in a chemical called phytate),
have a lower absorption rate than beef, for example, which has the iron bound
into the protein tissues. A low-protein diet will also reduce utilization of
iron.
The average
child or woman needs 15–20 mg of iron per day, and men need only about 10 mg or
less. Pregnant and nursing women need about 50–60 mg per day. Obtaining as much
iron from your diet as possible is the best course. A small amount of iron
(5–10 mg per day) is generally safe to take in supplement form, depending on
your diet and individual needs. You may also need to take more iron if you
experience heavy blood loss — to help your body rebuild red blood cells.
Although
iron is extremely important for growing children and all women in menstruating
years, it can be toxic in men as well as in women who don’t have regular
menstrual periods. Some scientists think that too much iron increases the risk
of heart disease and some infections. Supplementation and dietary iron should
be determined based on individual body needs.
