13 Jan Importance of Iron in the Diet

The body needs iron to make a number of essential compounds that our body needs to thrive. Specifically, iron as a mineral is incorporated into hemoglobin and myoglobin, two proteins that are critical for the transport of oxygen to your muscles and other tissues. 

The amount of iron that you should intake on a daily basis is highly dependent on a variety of factors such as:

• Age
• Sex
• Diet

Iron supplementation is a viable way that you can ensure your iron levels do not fall below the amount your body needs. Also keep in mind, however, that excess iron levels can cause their own problems for your body and that the knowledge of how much iron your body needs is essential to maintaining a healthy balance. 

Many leafy green vegetables are excellent ways that iron can be incorporated into the diet at appropriate levels. Along the same lines, beans and many iron-fortified grains are also ample ways that you can increase your iron intake. Meat products such as poultry and fish are also excellent vehicles for iron to be transported into your body and metabolized. 

Iron absorption takes place in your GI tract and can be aided by daily intake of Vitamin C. This is important to note because not all iron that you ingest via your diet is taken up and utilized by the body. Absorption rates for iron also depend on the form that it is in (heme iron or nonheme iron), as well as the food that you are getting the iron from (plant source vs. animal source). 

The loss of blood due to menstruation is a major way that women lose iron due to the presence of this mineral in the blood. This accentuates the risk of the problem of iron-deficiency anemia, a condition where your red blood cells are lacking in hemoglobin. This condition can cause a variety of symptoms including fatigue, GI distress, and problems breathing. 

Remaining mindful of your iron intake and levels can cause noticeable benefits to your daily life such as:

• Increased energy
• Enhanced focus
• Greater athletic prowess