Ironed Out

Iron is a trace mineral and essential nutrient that plays a vital role in our cell’s functions and activities. Both too little and too much of this nutrient can be harmful, so getting the right balance in paramount.

Some ‘fun’ facts about iron...

Iron switches back and forth between two states- a ‘reduced’ state (known as ferrous iron) and an ‘oxidized’ state (known as ferric iron). With this, iron can serve as a cofactor to enzymes undertaking certain metabolic reactions in cells, for example, synthesis of amino acids, collagen, hormones and neurotransmitters.

A majority iron in our body is found in two proteins- haemoglobin (in red blood cells) an myoglobin (in the muscle cells) which help to absorb, carry and release oxygen.

Taking it in…

When we eat food, iron is absorbed and stored in the cells of the small intestine. When the body requires iron, it is released to certain proteins and is eventually carried to the blood, muscles and tissues.

Most of the time if there is excess iron present, the body will excrete it in the intestinal cells when they shed, which occurs every 3-5 days.

Plant vs. animal iron

There are two types of iron; ‘haem’ iron, which is found in meat and animal products, and ‘non-haem’ iron, which can be derived from plant-based (and animal) products.

Essentially, the body can more readily absorb haem iron as it is, whereas, it relies on co-enzymes such as vitamin C to assist with absorption of non-haem iron. There are dietary factors which can inhibit the absorption of iron, including certain acids in rice and legumes, as well as tea, coffee, red wine and the vegetable protein in soybeans.

Iron deficiency

This is the most widespread nutritional disorder in the world. Iron deficiency and iron-deficiency anaemia are not the same. You can be iron deficient without having anaemia.

In anaemia, there is a decrease in haemoglobin synthesis and therefore, not enough oxygen is carried around the blood. Fatigue, weakness, headaches, and other symptoms may occur.

Getting the balance right…

To ensure deficiency and toxicity do not occur, we must choose iron rich foods and accompany them with factors that increase, rather than inhibit, absorption.

For those who do not eat meat or animal products, green leafy vegetables, peas, whole grain products, dried fruit, enriched cereals and other fortified foods such as bread, are great sources of non-haem iron. Combining these with foods high in vitamin C will ensure maximum absorption.

How much do I need?

Men require approximately 8 mg of iron per day, whereas women in their reproductive years need about 18 mg per day. Vegetarians and vegans need 1.8 times as much. Remember, everybody is unique and these recommendations may be different for you.

Whitney, E., Rady Rolfes, S., Crowe, T., Cameron-Smith, D., Wals, A. (2011). Understanding nutrition: Australia and New Zealand edition. Melbourne: Cengage Learning, pp. 436-444