Health Benefits of Iron

Iron is an important mineral that performs a number of body functions. Several food items contain the iron necessary to maintain adequate levels of iron in the body. Significant health problems can result from getting too little or too much iron in one's diet.

Hemoglobin

• The main function of iron is to carry oxygen in hemoglobin, a substance found in red blood cells. Hemoglobin transports oxygen to the rest of the body's cells.

Myoglobin

• Iron is also found in myoglobin, a muscle protein. Myoglobin takes oxygen from hemoglobin and lets oxygen diffuse throughout muscle cells.

Iron-Rich Foods

• Foods rich in iron include red meat, fish and poultry. Dark-green leafy vegetables, quinoa, legumes, eggs and dried beans are also good sources of iron. Eating iron along with a source of vitamin C helps the body absorb it better.

Vegetarian Considerations

• Vegetarians, and vegans especially, need to be acutely aware of the amount of iron in their diet. Because non-animal-based sources of iron are not absorbed as well as animal-based iron sources, vegetarians need to consume twice the amount of iron as meat-eaters.

Functions

• Iron helps make collagen, a connective tissue that joins body tissues together. It also protects the body from infections. Iron is also responsible for making proteins called amino acids in the body.

Iron Deficiency

• When iron levels become severely depleted in the body, a condition called anemia may result. The symptoms of anemia include fatigue, general weakness, headaches and an enhanced sensitivity to cold temperatures.

Excessive Iron

• Having too much iron in the body can also be a problem. Excessive iron may result in a condition called hemochromatosis. This condition can lead to diabetes, liver disease and skin discoloration.