Iron

Iron is a trace mineral. It is a necessary component of numerous bodily tissues, such as muscles, as well as the catalysts that control the body’s oxidation-reduction processes.

Though the human body needs it in very small quantities (only 3 to 4 grams daily), its presence is very important.

Hemoglobin, the red pigment in blood, is made up of protein and iron. The oxygen circulatory system in red blood cells is termed as hemoglobin. Another variety that has a component of it is myoglobin. Muscles contain myoglobin, a protein that helps to store oxygen.

The liver, spleen, and bone marrow store iron via a protein called ferritin. Compared to women, men have larger ferritin reserves.

Types of Iron

Heme iron and non-heme iron are the two main types of iron.

Heme iron

Animal products are a source of heme iron. In comparison to non-heme iron, this iron is more soluble. Due to its easy absorption by intestinal mucosal cells, this  has a greater bioavailability than non-heme iron. The human intestine directly absorbs between 60% and 70% of iron.

The highest dietary sources of iron include meats, poultry, eggs, lamb, fish, and shellfish.

Non-heme iron

Diets composed of plants are the principal source of nonheme iron. These meals’ iron content is not as thoroughly absorbed. Phytate and tannins in the meal have a particular impact on how well this iron is absorbed. This lowers non-heme iron’s bioavailability. Human body absorption of non-heme iron ranges from 1 % to 20%.

Green leafy vegetables like spinach, broccoli, and cabbage, oilseeds, legumes, whole grains like jowar, bajra, and ragi, and wheat nuts like almond and cashew. Vitamin C promotes the food absorb non-heme iron.

Functions of Iron

• Iron’s primary job in the hemoglobin is to transport oxygen from the lungs to the cells and return a portion of the carbon dioxide produced in the lungs for expiration.
• Several metabolic processes include it as a co-factor. Energy is released during the digestion of various foods and is released in the form of ATP by the heme group of iron.
• Additionally, iron contributes to the integrity and functionality of cells. Furthermore, it contributes in the process of transformation of beta-carotene into vitamin A.
• Collagen synthesis, which is necessary to preserve epithelial integrity, depends on iron. It is also crucial for the manufacture of serotonin and dopamine, two neurotransmitters.

Sources of iron

Because animal food has high bioavailability, it is a good source of iron. Good sources include pork, lamb, poultry, eggs, fish, shellfish, and other seafood.

Cereals and cereal goods such as rice bran, rice flakes, bajra, jowar, pulses, and many kinds of legumes such as black, green, and Bengal gram are good sources of non-hem iron.

Iron-rich fruits include watermelon, custard apple, pine apple, raisins, apple, pomegranate, and prune.

Recommended Dietary Allowances

RDA values are the average daily amount of intake that is sufficient to fulfil an individual’s nutrient needs and are useful in creating diets that are appropriate for that person.

The values are displayed accordingly to age in the following chart:

Deficiency and excess

Anemia is caused by insufficient hemoglobin, the iron-containing pigment in the blood, which is the result of low iron levels. Individuals with low iron levels experience fatigue and light-headedness because their bodies are unable to supply enough oxygen to their cells for breathing.

A few indicators and manifestations of iron insufficiency include the following:

Angular stomatitis, spoon-shaped nails, and paleness in the tongue, nails, and eyelids. premature hair greying and hair loss.

increased vulnerability to upper respiratory tract infections and candidiasis. delayed development of children’s bodies and minds, appetite loss, gastritis, and pica (willingness to eat paper or clay).

Iron-deficiency anemia is quite widespread in developing countries.

While excess iron consumption is responsible for hemochromatosis and siderosis, Hemochromatosis can occur due to certain inborn metabolic errors. Iron cannot be ingested from the small intestine in this type of illness. so, an excess amount of iron gets deposited into tissue, which makes the liver enlarge and also causes its degeneration.

The body has iron overload if its daily  consumption exceeds 100 mg. We refer to this illness as siderosis. Among Bantu communities that use alcoholic beverages such as sorghum and maize, this disease is prevalent.

Overconsumption of iron may harm organs, resulting in diseases including liver cirrhosis, cancer, and irregular heartbeats.