Dietary iron is a vital mineral that the body needs to produce red blood cells and transport oxygen to all the cells in the body.
The Important Functions of Dietary Iron
One of iron’s most critical tasks is to transport oxygen from the lungs to the rest of the body via red blood cells. If you don’t get enough iron, you may feel tired, weak, and irritable. Additionally, iron deficiency can affect your immune system and your physical and mental performance.
Who Is Most at Risk for Dietary Iron Deficiency?
Iron deficiency is one of the most common nutritional deficiencies in the Western world today, primarily affecting women and teenagers. These groups often have a higher need for iron, especially women of childbearing age due to menstruation.
How to Get Enough Iron
There are two main types of iron in food: heme iron and non-heme iron. Heme iron is found in animal products such as meat, fish, and poultry, while non-heme iron is found in both animal and plant foods like grains, vegetables, beans, and nuts.
The body absorbs heme iron more easily than non-heme iron, but you can enhance the absorption of non-heme iron by combining these foods with vitamin C-rich products like citrus fruits or bell peppers.
Sources of Iron in the Diet
Iron is abundant in meat, especially blood and organ meats like black pudding and liver. If you’re not fond of organ meats, you can get iron from other meat products, fish, and seafood.
For vegetarians and vegans, whole grain products, legumes, seeds, and nuts are good sources of iron. Chia seeds, for example, are very rich in iron, but because they are often consumed in small amounts, it can be challenging to meet your entire iron needs with them alone.
Another way to increase your iron intake is to cook with cast iron pots and pans. This can actually add a small amount of iron to your food, especially if you cook acidic foods like tomato sauce.
What Happens with Too Much Dietary Iron?
Getting too much iron from food is rare, but it can occur through excessive intake of supplements. High doses of iron can cause fatigue, headaches, stomach pain, nausea, and vomiting. Long-term overdosing can lead to serious health problems like heart disease, liver damage, and diabetes.
Tips for Vegetarians and Vegans
Vegetarians and vegans can often get as much or more iron than meat-eaters thanks to a diet rich in whole grain products, legumes, seeds, and nuts. The problem lies in absorption; the body only absorbs 1-10% of iron from plant foods compared to 20-30% from animal sources. Therefore, it’s important to combine plant-based iron sources with vitamin C-rich foods to maximize iron absorption.
Summary
Dietary Iron is an essential mineral for our health and well-being. To avoid iron deficiency, it’s important to eat a varied diet that includes both animal and plant-based iron sources. Remember to combine iron-rich foods with vitamin C to improve absorption, and be cautious with iron supplements to avoid overdosing. By keeping track of your iron intake, you can ensure you have enough energy and strength to handle everyday challenges.
