Health Benefits of Iron
Most people are aware that iron is vital to good health (none more so than Ironman himself – Beeble). It forms part of the red pigment in our blood known as haemoglobin which helps carry oxygen to our cells. The brain requires about 20% of the body’s supply of oxygen, so iron is essential for its function as it helps supply the oxygen it needs. Iron is also present in our muscles and, it provides them with the necessary amounts of oxygen to work effectively. Iron is also essential in the chemical process that helps to convert food into energy.
Iron Deficiency
Since iron is closely associated with the supply of oxygen to the body which it requires to work properly, it is not surprising that a lack of iron results in tiredness, general weakness and the inability to concentrate. Serious iron deficiency can lead to anaemia where the body doesn’t have enough red blood corpuscles. Lack of iron also affects the body’s immune system which helps fight diseases and it can also cause sleeplessness and hair loss. Research has shown that children with iron deficiency can suffer from behavioural and learning problems.
How much Iron?
Infants
0-6 months – 0.27 mg
7-12 months – 11 mg
Children
1-3 years – 7 mg
4-8 years – 10 mg
Males
9-13 years – 8 mg
14-18 years – 11 mg
19+ years – 8 mg
Females
9-13 years – 8 mg
14-18 years – 15 mg
19-30 years – 18 mg
31-50 years – 18 mg
51+ years – 8 mg
Iron rich foods
There are plenty of iron rich foods to enjoy these include: leafy vegetables such a spinach, also lentils, split peas, chick peas, soya beans, almonds, sunflower and sesame seeds, sardines, dried apricots, liver, kidneys, eggs and many more. Iron is also added to bread and cereals. Make sure your diet includes plenty of vitamin C as this helps the body absorb iron; copper also has a similar role (see previous article on Copper). Keep your intake of tea and coffee down as these hinder the absorption of iron, particularly if you drink them with food.
View the top 100 foods for iron content here.
Check with your doctor…
If you think your body needs more iron, check with your doctor first as your symptoms might be caused by something quite different. If you take an iron supplement make sure you keep within the recommended dosage as too much can have a toxic effect.
