Iron

See also : Iron Deficiency Anemia
Iron is a mineral essential for life. It is present in every living cell and is necessary for the production of hemoglobin (primary component of red blood cells), myoglobin (major protein of muscle cells), and certain enzymes. Iron, along with calcium, are the two major deficiencies of American women (one of the reasons due to menstruation and bleeding), and this deficiency can cause weakness, inability to concentrate, the susceptibility to infection, impaired performance, and in general, ill health. Other people at risk of iron deficiency include dieters, vegetarians and athletes. Calcium and copper must be present for iron to function properly, and ascorbic acid (vitamin c) enhances absorption. Iron is necessary for proper metabolization of B vitamins. Iron helps the blood and muscles deliver oxygen, thus energy, to every body cell, and it removes carbon dioxide from them. Iron is important to many immune system functions, and the body self monitors and regulates the absorption and use of iron for varying needs. Benefits include a strong immune system, provision of energy, and mental sharpness.

Special Precautions of Iron

• Iron can cause side effects including stomach upset and pain, constipation or diarrhea, nausea, and vomiting. Taking iron supplements with food seems to reduce some of these side effects. But food can also reduce how well the body absorbed iron. Iron should be taken on an empty stomach if possible. But if it causes too many side effects, it can be taken with food. Try to avoid taking it with foods containing dairy products, coffee, tea, or cereals. There are many forms of iron products such as ferrous sulfate, ferrous gluconate, ferrous fumarate, and others. Some products, such as those containing polysaccharide-iron complex (Niferex-150, etc), claim to cause fewer side effects than others. But there is no reliable evidence to support this claim.
• Some enteric coated or controlled release iron products might reduce nausea for some people; however, these products also have less absorption by the body.
• Liquid iron supplements may blacken teeth.
• High doses of iron are UNSAFE, especially for children. Iron is the most common cause of poisoning deaths in children. Doses as low as 60 mg/kg can be fatal. Iron poisoning can cause many serious problems including stomach and intestinal distress, liver failure, dangerously low blood pressure, and death. If you suspect an adult or child has taken more than the recommended amount of iron, call your healthcare professional or the nearest poison control center immediately.
• There is some concern that high intake of iron might increase the chance of developing heart disease. Some studies show that people with high intake of iron, especially from food sources such as red meat, are more likely to have heart disease. This may be especially true for people with type 2 diabetes. But this is controversial. Other studies do not show that iron increases the chance of heart disease. It is too soon to tell for sure if iron increases the chance of heart disease.
• Pregnancy and breast-feeding: Iron is LIKELY SAFE for pregnant and breast-feeding women who have enough iron stored in their bodies when used in doses below the tolerable upper intake level (UL) of 45 mg per day of elemental iron. The UL is the highest level of intake at which no harmful side effects are expected. However, iron is LIKELY UNSAFE when taken by mouth in high doses. If you don’t have iron deficiency, don’t take more than 45 mg per day of elemental iron per day. Higher doses frequently cause stomach and intestinal side effects such as nausea and vomiting. High levels of hemoglobin at the time of delivery are associated with bad pregnancy outcomes. Hemoglobin is the molecule in red blood cells that contains iron.
• Diabetes: There is concern that a diet that is high in iron might increase the risk of heart disease in women with type 2 diabetes, although this has not been proven. If you have diabetes, discuss your iron intake with your healthcare provider.
• Stomach or intestinal ulcers: Iron might cause irritation and make these conditions worse. Use iron with care.
• Intestinal inflammation, such as ulcerative colitis or Crohn’s disease: Iron might cause irritation and make these conditions worse. Use iron with care.
• Hemoglobin disease, such as thalassemia: Taking iron might cause iron overload in people with these conditions. If you have a hemoglobin disease, don’t take iron unless directed to do so by your healthcare provider.
• Premature infants: Giving iron to premature infants with low blood levels of vitamin E can cause serious problems. The vitamin E deficiency should be corrected before giving iron. Talk with your healthcare provider before giving iron to a premature infant.

The benefits of Iron are

• For anemia
• For exhaustion and fatigue
• For immune system
• For protein metabolism
• For respiratory system
• For skin tone
• For energy and mental acuity
• For normal growth and development
• For boosting the body’s metabolism
• Learning problems. Taking iron might help improve thinking, learning, and memory in children with low levels of iron.
• Iron is also used for improving athletic performance (muscle health and fatigue).
• Heart failure. Up to 20% of people who have heart failure also have low levels of iron in the body. Some research shows that giving iron intravenously can improve some symptoms of heart failure. It is not yet known if taking an iron supplement by mouth would help.
• treating attention deficit-hyperactivity disorder (ADHD)
• treating canker sores.
• Some people also use iron for Crohn's disease, depression, fatigue, and the inability to get pregnant.

Food Sources

HEME iron is found only in meat, fish and poultry and is absorbed much more easily than NON-HEME iron, which is found primarily in fruits, vegetables, dried beans, nuts and grain products.

The following factors will increase the iron absorption from non-heme foods:

• A good source of vitamin C (ascorbic acid) - i.e., oranges, grapefruits, tomatoes, broccoli and strawberries, eaten with a NON-HEME food
• A HEME and NON-HEME food eaten together
• A NON-HEME food cooked in an iron pot, such as a cast iron skillet

The following factors will decrease non-heme iron absorption:

• Large amounts of tea or coffee consumed with a meal (the polyphenols bind the iron).
• Excess consumption of high fiber foods or bran supplements (the phytates in such foods inhibit absorption).
• High intake of calcium - take your calcium supplement at a different time from your iron supplement.

The Recommended Dietary Allowance (RDA) for iron for non-vegetarian pre-menopausal women is 18 mg/day. The RDA for non-vegetarian men and post-menopausal women is 8 mg/day. Because of iron absorption issues in a healthful, high-fiber vegetarian diet, the RDAs for vegetarians are higher - 14 mg/day for vegetarian men and 33 mg/day for vegetarian women. Iron absorption should be twice for vegans who exclude all animal products. The upper level of intake should not exceed 45mg/day.

HEME Iron Food Source	Serving Size (oz.)	Iron (mg)
*Beef, chuck, lean	3.0	3.2
Beef, corned	3.5	1.9
Beef, eye of round, roasted	3.0	2.2
*Beef, flank	3.5	3.3
Beef, lean ground; 10% fat	3.0	3.9
Beef, liver	3.0	7.5
*Beef, round	3.5	3.1
Beef, tenderloin, roasted	3.0	3.0
Chicken, breast, roasted,	3.0	1.1
Chicken, leg, meat only, roasted	3.5	1.3
Chicken, liver	3.5	12.8
Chicken, thigh w/ bone	2.3	1.2
Clams, breaded, fried,	¾ cup	3.0
Cod, broiled	3.0	0.4
Flounder, baked	3.0	0.3
Oysters, breaded and fried	6 pieces	4.5
*Pork, lean ham	3.5	1.5
*Pork, loin chop	3.0	1.2
Salmon, pink canned	3.0	0.7
Shrimp, mixed species, cooked	4 large	0.7
Tuna, canned in water	3.0	0.8
Turkey, dark meat	3.5	2.3
Turkey, white meat	3.5	1.6
*Lean, trimmed of separable fat

NON-HEME Iron Food Source	Serving Size	Iron (mg)
Almonds, raw, whole	10-12	0.7
Apricots, dried, med.-size	10	1.7
Bagel	1 whole	1.5
Baked beans, canned	½ cup	2.0
Black beans, boiled	1 cup	3.6
Black-eyed peas (cowpeas), boiled	1 cup	1.8
Bread, white, enriched	2 slices	1.8
Bread, whole wheat	2 slices	1.8
Broccoli, cooked	½ cup	0.6
Broccoli, raw	1 stalk	1.1
Dates	10 each	1.6
Grits, quick enriched white, cooked	1 cup	1.5
Kidney beans, boiled	1 cup	5.2
Lentils, boiled	1 cup	6.6
Lima beans, boiled	1 cup	4.5
Macaroni, enriched, cooked	1 cup	1.9
Molasses, blackstrap	1 tbsp.	3.5
Navy beans, boiled	1 cup	4.5
Oatmeal, fortified instant, prepared	1 cup	10.0
Peas, frozen and prepared	½ cup	1.3
Pinto beans, boiled	1 cup	3.6
Prune juice	½ cup	1.5
Raisins, seedless packed	½ cup	1.5
Rice, brown, cooked	1 cup	1.0
Rice, white enriched, cooked	1 cup	1.8
Soybeans, boiled	1 cup	8.8
Spaghetti, enriched, cooked	1 cup	1.6
Spinach, cooked (boiled, drained)	½ cup	3.2
Spinach, canned, drained	½ cup	2.5
Spinach, frozen, boiled, drained	½ cup	1.9
Tofu, raw, firm	½ cup	3.4
Vitamin supplements	varies	varies