Dietary iron.
Iron or dietary iron is an essential mineral for the body. In general, it can  be traced in all cells and tissues. Chemically, atoms of iron are always met bound with molecules of protein. The most typical example is the contribution of iron to the synthesis of hemoglobin and myoglobin. They are four-chain and single-chain polypeptide proteins, found in abundance in blood and muscles respectively. The two proteins are O2- binding proteins and they are strictly related to the transfer of oxygen to all tissues and the storage of it in the muscles for further use. Iron participates as a Fe2+ chemical form and plays a fundamental structural and functional role in hemoglobin and myoglobin molecules. In other words, iron is absolutely necessary for the transportation of oxygen from the lungs to all systems and organs of the body through the blood stream. Oxygen is needed for biochemical reactions with fats or carbohydrates for production of energy which is necessary for multiple and complicated functions of our body.
Apart from the above case, iron participates in the production of a wide range of enzymes and other proteins and in general, it is very important for plenty of metabolic reactions. What is more, iron has been associated with efficient immune system and proper brain function.
Although nearly 73% of iron is located in the blood, small quantities are traced in muscles, whereas significant amounts can be found stored in liver, bone marrow and spleen.
Sources of dietary iron.
Before any sources are listed, a couple of issues about absorption of dietary iron have to be taken in consideration. The chemical form of the nutrient, contained in animal and fish products is the heme or hemo iron. The term indicates the atom of iron that participates in the molecule of hemoglobin. Heme iron is absorbed far easier than non-hemo form which is found in plant dietary sources. Iron deficiencies are not more common in vegetarians, though. The most likely explanation is that vitamin C increases the absorption of iron, regardless if it is the hemo or the non-hemo type. It has to be bared in mind that tannin in tea can hinder the absorption of iron.
Hemo iron is contained in oysters, tuna, salmon, shellfish, liver, beef, poultry, lamb, pork and eggs, especially yolks. Sources of non-hemo iron include fortified or wholegrain cereals, oats, wholegrain flours, millet, tofu, brown rice, dry beans, lentils, chickpeas, soybeans, whole grains, strawberries, apricots, molasses, Brazil nuts, almonds, dried fruits, asparagus, broccoli and leafy vegetables, such as spinach and kale.
Food supplements are a reliable iron source, providing they are combined with vitamin C uptake. Supplementation is recommended for people with anemia, gastrointestinal ulcers, women who experience prolonged menstrual periods, pregnant or breastfeeding women, toddlers between one and three years of age, adolescents and blood donors. Try the  button, if you want to find such dietary iron supplements online.
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Iron deficiency and toxicity.
Prolonged dietary periods of low iron or problems that may lead to internal bleeding, such stomach ulcers, can deplete the stores of the nutrient and cause deficiency. The latest often results in a condition that is referred to as anemia. In such cases, the oxygenation of the organs and the systems is impaired. The degree of the problem varies, depending on the severity of the anemia which is the most widespread nutritional deficiency worldwide.
Symptoms of dietary iron deficiency may include fatigue, lethargy, low stamina, irritability, dizziness, rapid heart beat, postural blood pressure, excessive menstrual pain and bleeding, abdominal pain, intestinal bleeding, vomiting, regular headaches, bridle hair, distorted and weak nails, impaired immunity, unintentional weight loss and development of an appetite for ice, paper or clay. The most characteristic sign of anemia is the paleness of the skin, mouth mucosa and nails.
It is quite unlikely for a person to take iron at toxic levels. However, children can sometimes develop iron toxicity, in cases of excessive uptake.
In excess, free radicals of Fe2+ are produced. Iron toxicity can occur, if a dosage greater than 20mg per kilogram of body weight is taken. Excessive amounts of dietary iron, taken on a long term basis, may lead to heart disease, liver damage, skin problems, diabetes and even cancer.
Recommendations for dietary iron.
The required dosage for dietary iron intake varies depending on the age and gender. The recommended dietary allowances (RDAs) for iron are the following:
 Infants: 11mg/day.
Children one to three years of age: 7mg/day.
Children four to eight years of age: 10mg/day.
Children nine to thirteen years of age: 8mg/day. 
Female adolescents: 15mg/day.
Male adolescents: 11mg/day.
Female adults up to fifty years of age: 18mg/day.
Male adults and women beyond the age of fifty: 8mg/day.
Pregnant and breastfeeding women: 27mg/day and 10mg/day respectively.
It has to be mentioned the above recommended intake figures are the minimum ones.
In general, 18-36mg/day are considered safe and adequate for adults. |
