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Why Is Iron Needed in a Healthy Diet?

Iron is a mineral that is available in a variety of foods and is a necessary part of keeping a person healthy. Despite its presence in food, iron deficiency remains a nutrition problem worldwide. Iron is a vital component of biological functions, such as the transportation of oxygen in the body and the regulation of cell growth.

  1. Iron and Hemoglobin

    • Iron is necessary to the function of the body because it helps in the production of hemoglobin, which is a protein found in red blood cells. These cells carry oxygen via the bloodstream to the brain and other organs and tissues throughout the body. The body needs oxygenated blood in order to function, as it is our source of energy. Blood tests are able to measure the amount of hemoglobin in the blood, which should be around 32 to 43 percent. If these levels are low, it is important to increase the iron consumption by changing one's diet.

    Iron Level and Anemia

    • If someone has a low level of iron, or anemia, red blood cells may not be capable of producing enough hemoglobin. A shortage of iron can cause fatigue, weakness, difficulty breathing, chest pain, cognitive problems, cold hands or feet and headaches. There are a variety of types of anemia, which involves low levels of healthy red blood cells. Not having a well-balanced diet with foods containing iron may cause low iron levels. For menstruating women, iron levels can drop monthly due to the loss of blood.

    Infection

    • Iron helps to protect the body from infection. If there is a lack of iron, the body's immunity is weakened. Iron helps change beta carotene to vitamin A and helps produce collagen, which holds tissue together.

    Heme and Nonheme

    • We get iron from eating a balanced diet and if anemic, a supplement will most likely be added to establish a regular supply of iron to the body. However, iron supplementation is not enough to restore deficient iron levels in the body. There are two types of dietary iron, heme and nonheme. Heme iron is present in animal foods, while nonheme iron is found in iron-enriched or fortified foods, as well as lentils and beans.

    Iron-Rich Foods

    • Certain foods have a high iron level, including lean red meat, poultry such as turkey or chicken, and liver. Eggs, fortified cereal, beans, nuts, brown rice, tofu, brown bread, leafy green vegetables and dried fruits such as apricots are all high in iron.

    Iron Absorption and Vitamin C

    • The body absorbs heme iron more easily than nonheme iron. Iron is not easily absorbed by the body, but injesting vitamin C with high-iron foods can assist in the absorption process, thereby making it easier for the body to process this necessary nutrient.

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