The chemical element with atomic number 26, a metal used to create tools and materials of all kinds, and also an essential mineral to ensure the proper functioning of the body. Indeed, iron is a mineral that is not only important for construction-related purposes, but is also crucial for our health.
But why is iron important for maintaining good health?
Some of the functions in which this mineral is involved include the transport of oxygen throughout our body (necessary for the molecule that carries it – haemoglobin), oxygen supply to our muscles (necessary for the protein that binds oxygen in muscle – myoglobin), proteins related to iron metabolism, neurological development, the synthesis of certain hormones, among others.
This mineral is found abundantly in nature, and humans obtain iron through the intake of iron-rich foods. However, not all sources are equal. Iron from foods of animal origin has a much higher absorption compared to iron obtained from foods of plant origin. And no, it is not always because animal foods contain more iron, but rather because of the form in which iron is present in these foods.
To better understand how we can obtain more iron through our diet, we need to know that there are two types of iron in foods: heme iron and non-heme iron.
Heme iron (Fe2+):
It is found in foods of animal origin and is the form that we can absorb in the greatest amount, as our iron transporters are more specialised in absorbing this form than non-heme iron.
Non-heme iron (Fe3+):
This is the type found in foods of plant origin and, as mentioned above, it has lower absorption by our body. However, there are ways to convert non-heme iron into a more absorbable form with the intake of another nutrient (vitamin C).
What happens if we develop a deficiency of this mineral?
There are various situations that can influence our losses and requirements of this important mineral, such as heavy menstruation, wounds with significant blood loss, insufficient dietary intake, excessive physical exercise, genetics, among others. When iron deficiency occurs, several blood parameters may be altered, potentially leading to a condition widely known as anaemia. Anaemia is characterised by persistent fatigue, lack of strength, shortness of breath especially during exercise, and in some cases changes in tissue colour, hair loss, or even changes in nail structure (koilonychia). These symptoms can be troublesome both aesthetically and due to reduced work and athletic performance.
And how can we prevent anaemia?
To prevent this condition, it is necessary to identify whether any of the previously mentioned risk factors may currently be affecting us, and to check our blood levels of iron as well as other markers related to its metabolism. In addition, we must ensure a good intake of iron-rich foods to meet our mineral requirements, which depend on sex, age, physiological conditions and genetics. If iron intake is adequate but blood markers still do not improve, iron supplementation may be considered to correct the deficiency and prevent it from becoming a chronic condition that could impair quality of life. It is important to note, however, that not all anaemias are caused by iron deficiency.
For these and many other reasons, iron can be considered one of the most important minerals for maintaining optimal health and avoiding discomfort. To keep iron levels within a healthy range, we must understand who we are, how we are, and what we do.
References
- Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.
- Chaparro CM, Suchdev PS. Anemia epidemiology, pathophysiology, and etiology in low- and middle-income countries. Ann N Y Acad Sci. 2019;1450(1):15-31. doi:10.1111/nyas.14092
- Bellakhal S, Ouertani S, Antit S, Abdelaali I, Teyeb Z, Dougui MH. Iron deficiency anemia: clinical and etiological features. Tunis Med. 2019 Dec;97(12):1389-1398.
- Moorthy D, Merrill R, Namaste S, Iannotti L. The Impact of Nutrition-Specific and Nutrition-Sensitive Interventions on Hemoglobin Concentrations and Anemia: A Meta-review of Systematic Reviews. Adv Nutr. 2020 Nov 16;11(6):1631-1645. doi:10.1093/advances/nmaa070.
- Haider LM, Schwingshackl L, Hoffmann G, Ekmekcioglu C. The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2018;58(8):1359-1374. doi:10.1080/10408398.2016.1259210
