What Is the Importance of Iron in Food?

Iron is one of the most important nutrients in the body. It's responsible for carrying oxygen in red blood cells to the muscles, and is necessary to produce energy. A lack of iron can lead to anemia.

Function

• Along with providing muscles with oxygen, iron is what gives blood its red color. Iron strengthens the immune system, increasing resistance to colds, diseases and other infections.

Significance

• A person without a sufficient amount of iron in his diet is at risk for developing iron-deficiency anemia. Low iron leads to low levels of red blood cells, which can make him feel lethargic, look pale, have cold hands and be more vulnerable to infections.

Benefits

• Eating iron-rich foods like red meat, poultry, green leafy vegetables and beans can be an effective way to lose weight. More oxygenated red blood cells are carried to the muscles during exercise, which allows for a more vigorous workout. Therefore, more calories are burned.

Considerations

• The body absorbs iron from animal products best, but other sources of iron include fortified breakfast cereals, nuts, seeds and dried fruit. The recommended daily allowance for iron is 15 milligrams for women and 10 milligrams for men.

Prevention/Solution

• While iron in the body is very important for optimal health, taking iron supplements can be dangerous. Many supplements contain higher iron levels than the recommended daily allowance, which can be harmful to the body. Only a doctor can accurately diagnose an iron deficiency.