Iron As A Nutrient

Iron, as a nutrient, is important for proper oxidation of the blood and cell growth regulation. Iron deficiency can have disastrous effects on the body, but did you know that too much iron, or iron toxicity can have disastrous effects as well?

It is one of the most plentiful metals on earth but iron as a nutrient has a special function in the body. It is found mostly in the hemoglobin which is the protein in your red blood cells where it helps transport oxygen to your tissues but can also help send oxygen to the muscles and aid enzymes. An iron deficiency can result in fatigue, weakened immune system and anemia.

But too much iron as a nutrient in your body can also cause health problems. Iron can accumulate in your tissue and become toxic. Iron toxicity can be very costly to your health and can damage the liver and pancreas and even cause heart failure. Luckily, the body has certain protective measures in place that halt the absorption of iron when there is already enough. However, since iron is stored in the body there is always a risk that these measures could fail somehow and toxic levels could build up.

How Much Do You Need?
According to the Institute of Medicine of the National Academy of Sciences, a male aged 18 – 50 would need 8 mg a day and a female of the same age needs 18 mg a day. Children need differing amounts depending on age (check with your physician) and post menopausal women need much less. Iron, as a nutrient, can be found in food sources and supplements. We do not absorb all the iron contained in everything we eat, but only about 10 to 15 percent. Vitamin C and protein from meat will help you to absorb more.

What Foods Are High In Iron?
When we think of iron rich foods, we think of red meats and liver. While these foods do contain iron, there are many vegetarian foods that contain high levels of iron as a nutrient. Chicken liver contains the highest levels per serving, but it can also be found in oysters, beef, tuna, halibut, crabs, shrimp, oatmeal, soybeans, lentils, molasses, tofu, spinach, black eyed peas, raisins and, of course iron fortified foods.

If you are thinking about increasing your intake of iron, or if you think you are at risk of iron deficiency or iron toxicity, please consult your physician.

Of Interest