Difference between revisions of "Iron"

Revision as of 12:36, 11 October 2012

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

Most iron rich foods are animal in origin. For this reason, it can be tricky for vegans, vegetarians and people who avoid red meats to get enough iron in a day. Luckily, there are plenty of supplements you can take, but if you’d rather get iron through your daily diet, you’ll want to incorporate some red meats and other foods rich in iron into your diet.</p>

Iron is important for weight loss as your body needs iron to produce red blood cells, which are required to oxygenate and burn fat and calories. This is why starvation diets don’t work: if you don’t eat foods that are high in iron, you won’t effectively lose fat, only muscle and organ weight. You need to have food high in iron if you want to stay in shape.

If you don’t have any good sources of iron in food, you may feel lethargic and fatigued even when you’ve eaten and rested. People who get enough iron in a day tend to be more up and active throughout the day.

To be clear, overdosing on iron will not help you burn fat more quickly. Oxygenated blood is a necessity for any effective fat burning, but that doesn’t mean that an extra piece of liver will result in double-time fat burning. You can overdose on iron just as easily as you can overdose on sugar, so be reasonable while arranging your diet.

Iron Rich Foods List, by Serving

If you really don’t want to bother with red meats for iron sources of food, here are some vegetarian-safe foods that are high in iron…