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Iron plays a crucial role in many functions occurring in the human body. However, the benefits of this essential element often go unnoticed until a deficiency occurs. Unfortunately, low levels of iron are one of the most common nutrient deficiencies. In this article, we'll discuss the importance of iron in the body, the causes and symptoms of iron deficiency, and how to ensure an adequate supply of this essential element.
The Importance of Iron in the Body
The human body contains about 4 grams of iron, which corresponds to 0.005% by weight. It is found in every cell, but the largest amount is located in haemoglobin and myoglobin, which play an essential role in human metabolism. Haemoglobin carries oxygen from the lungs to the body's tissues, while myoglobin provides oxygen to muscles. Iron also supports the functioning of the immune system and the efficiency of the body, and is crucial for physical and mental performance.
Iron Absorption and Factors Affecting It
The duodenum absorbs iron ions, from where they are transported with the blood into the body cells. However, the element has a relatively low bioavailability, which is further affected by several factors:
- The source of iron: Heme iron, found in animal products, is more easily absorbed than non-heme iron, found in plant-based foods.
- Dietary components: Certain dietary components, such as phytates and calcium, can inhibit iron absorption.
- State of the digestive tract: Digestive disorders, such as inflammatory bowel disease, can reduce iron absorption.
- Medicines and supplements used: Certain medications and supplements can interfere with iron absorption.
- Presence of iron promoters: Vitamin C and other substances can enhance iron absorption.
Iron Deficiency and Its Stages
Iron deficiency usually occurs as a result of large losses of the element (e.g. blood loss, reduced absorption, or prolonged exercise) or too little iron in the diet. Iron deficiency does not come on suddenly - it happens in stages:
- Phase I - Iron reserves in the body are used.
- Phase II - The iron supply to the erythrocytes is low while the haemoglobin level in the blood is still within normal limits.
- Phase III - A deficit appears in the body, and anemia develops.
Symptoms of Iron Deficiency
Among the most common symptoms of iron deficiency are:
- Fatigue
- Dyspnea
- Dizziness and headaches
- Pallor of the skin
Iron Supplements: Effects and Benefits
Iron tablets are an excellent way to supplement deficiencies of the element in the diet. Adequate levels of iron are responsible for many important functions - proteins containing the element participate in the transport, storage, and utilization of oxygen, as well as in the transfer of electrons. Iron supports the functioning of the immune system and the efficiency of the body, and is crucial for physical and mental performance.
Iron deficiency can affect the efficiency with which the body uses energy.
It often leads to arrhythmias and reduced heart function and enlargement. Researchers believe that deficiency of the element may be linked to fibromyalgia - a musculoskeletal disease associated with chronic muscle and joint pain.
Iron is involved in many essential functions in the human body
and a deficiency can lead to various health problems. To ensure an adequate supply of this essential element, it is important to consume a balanced diet that includes both heme and non-heme iron sources. Iron supplements can also be a useful way to supplement deficiencies in the diet. If you suspect you may have an iron deficiency, it is important to speak with a healthcare provider for proper diagnosis and treatment.
Iron in Pregnancy - Why It's Crucial for Your Baby's Health
Pregnancy is a miraculous period of life where the mother's body undergoes numerous changes to support the development of the growing foetus. One of the most essential nutrients needed during pregnancy is iron, which plays a critical role in delivering oxygen to the developing baby. In this article, we will discuss the importance of iron during pregnancy, its impact on the baby's health, and how to incorporate it into your diet.
The Importance of Iron During Pregnancy
During pregnancy, the volume of blood increases significantly, which leads to an increased need for iron in the body. The element is necessary for the production of haemoglobin, which transports oxygen from the lungs to the baby's organs and tissues. The need for iron doubles during pregnancy, making it imperative to ensure an adequate intake of the nutrient.
Iron Deficiency During Pregnancy
Unfortunately, studies show that almost half of all pregnant women don't receive sufficient amounts of iron, leading to severe consequences for both mother and baby. Iron deficiency anaemia during pregnancy is linked to premature birth, low birth weight, and postnatal depression. Research also suggests that it can cause infant mortality just before or after birth. Therefore, it's vital to monitor iron levels and ensure adequate intake.
Iron for Children - Essential for Growth and Development
Infants are born with a reserve of iron, which is vital for growth and development. However, constant intake of the nutrient is required to maintain the required levels for proper functioning of the body. Iron deficiency during childhood can lead to severe consequences such as impaired cognitive performance, ADHD and other developmental issues.
Iron in Foods - What to Eat?
Iron is found in two forms: haem iron and non-haem iron. Haem iron, found in animal products such as red meat, oysters, and fish, is readily absorbed by the body. Non-haem iron, found in fortified foods and plant-based products such as beans, spinach, lentils, nuts, and sultanas, has lower bioavailability and requires more effort for absorption. Therefore, it's essential to incorporate both types of iron into your diet to ensure adequate intake.
Blood Iron Levels - How to Monitor
Monitoring iron levels through a blood test is the best way to detect a deficiency before anaemia develops. The reference values for serum iron concentration depend on age and gender. Specialists recommend regular testing at least once a year, preferably as part of a comprehensive diagnostic test, to detect deficiencies early and prevent serious problems.
Iron is a vital nutrient during pregnancy and childhood, playing a critical role in supporting growth and development. Adequate intake of iron is necessary to prevent severe consequences such as anaemia, premature birth, low birth weight, and developmental issues. Incorporating both haem and non-haem iron sources into your diet and monitoring iron levels through regular testing is crucial for maintaining optimal health during this important period.