Iron Benefits – What You Need To Know

What Is Iron?

Iron is a chemical element with the symbol Fe and atomic number 26. It is a metal that belongs to the first transition series and group 8 of the periodic table. It is by mass the most common element on Earth, forming much of Earth’s outer and inner core. It is the fourth most common element in the Earth’s crust.

Iron is an essential mineral that is vital for producing red blood cells, which carry oxygen around the body. It helps combat fatigue while supporting cognitive function, the immune system, physical performance and development of the body. A lack of iron results in tiredness and can lead to iron deficiency anemia.

Why is Iron Important?

Iron is an essential mineral that helps maintain healthy blood to carry oxygen around the body. It is needed to produce healthy red blood cells and for proper hemoglobin function. Hemoglobin is the protein inside red blood cells that carries oxygen from our lungs around to all parts of our bodies. It transfers oxygen in the blood to our tissues and organs, and then carries carbon dioxide from our organs and tissues back to the lungs. This helps the body to function properly providing oxygen to the muscles and brain to support energy levels, as well as physical and mental performance.

Iron helps combat fatigue, while supporting good cognitive function and the immune system. It is also needed for body growth and development.

A lack of iron can lead to iron deficiency anemia. With insufficient iron, there would not be enough red blood cells to carry oxygen around the body, which would result in fatigue and poor wellbeing.

Benefits of Iron

The benefits of iron include:

1. Reduces tiredness and fatigue.
2. Supports good energy levels.
3. Contributes to the normal formation of red blood cells and haemoglobin function, which carries oxygen around the body.
4. Improves both mental and physical performance.
5. Helps normal cognitive function supporting attention span, decision making, reasoning, learning and intelligence.
6. Assists with many vital functions within the body.
7. Helps the normal function of the immune system.
8. Assists with a healthy pregnancy.
9. Supports muscle growth and body development.
10. Helps with athletic performance.
11. Contributes to good health and vitality.
12. Supports vaccine efficacy.

Iron Deficiency

Iron deficiency occurs due to inadequate iron intake, where the body does not absorb enough iron for its nutritional requirements. The most common causes of iron deficiency is not eating enough iron within the diet and not taking supplements.

As an essential mineral, iron is required for hemoglobin and to produce red blood cells to carry oxygen around the body. Without enough hemoglobin, our bodies including our muscles and tissues will not get enough oxygen and cannot function properly. This can lead to iron deficiency anemia.

Symptoms of Iron Deficiency

Iron is vital for good nutrition and wellbeing. The symptoms of iron deficiency include:

• Fatigue.
• Weakness.
• Shortness of breath.
• Lack of concentration.
• Irritability.
• Pale skin.
• Heart palpitations.
• Pale skin.
• Dizziness.
• Headaches.
• Hair loss.
• Dry skin.
• Poor physical and mental performance.

Iron Absorption

Vitamin C increases the absorption of iron within our bodies, which can help prevent iron deficiency. Adding foods high in vitamin C to the diet can help to enhance iron absorption. Foods rich in vitamin C include oranges, broccoli, spinach and kiwi fruit.

Sources of Iron

The sources of iron are the food in our diet and dietary supplements.

 To avoid iron deficiency, it is important to eat a healthy diet including foods that are rich in iron. These foods include:

• Red meat, pork and poultry including beef, chicken and turkey.
• Seafood, fish and shellfish including tuna, mussels, clams and oysters.
• Spinach and other green leafy vegetables such as broccoli.
• Liver and organ meats such as kidneys, brain and heart.
• Beans, such as red kidney beans, edamame beans and chickpeas.
• Nuts such as peanuts, almonds, walnuts, cashew nuts, hazelnuts and pine nuts.
• Dried fruit such as raisins, dates and apricots.
• Fortified breakfast cereals such as Weetabix, Rice Krispies and Cornflakes.
• Eggs.
• Brown rice, pasta and whole meal bread.
• Quinoa.
• Legumes.
• Soy bean flour.
• Tofu.
• Dark chocolate.