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Iron
This is a mineral found in every cell of the body.
It's considered an essential mineral because it's needed to make part of blood cells.
The human body needs this mineral to make the oxygen-carrying proteins hemoglobin and myoglobin.
Hemoglobin is found in red blood cells and myoglobin is found in muscles.
It also makes up part of many proteins in the body.
The best sources include:
Dried beans Dried fruits Eggs (especially egg yolks) Iron-fortified cereals Liver Lean red meat (especially beef) Oysters Poultry, dark red meat Salmon Tuna
Whole grains
Reasonable amounts are also found in lamb, pork, and shellfish.
But, this mineral from vegetables, fruits, grains and supplements is harder for the body to absorb.
These sources include:
Dried fruits
prunes
raisins
apricots
Legumes
lima beans
soybeans
dried beans and peas
kidney beans
Seeds
almonds
Brazil nuts
Vegetables
broccoli
spinach
kale
collards
asparagus
dandelion greens
Whole grains
wheat
millet
oats
brown rice
If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of this mineral up to three times.
Foods rich in vitamin-C also increase the absorption.
And conversely, some foods reduce absorption.
For example, commercial black or pekoe teas contain substances that bind to iron so it can't be used by the body.
Low Levels
The human body stores some iron to replace any that is lost.
However, low levels over a long period of time can lead to deficiency anemia.
Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss.
Those at risk for low levels include:
Women who are menstruating, especially if they have heavy periods.
Women who are pregnant or who have just had a baby.
Long-distance runners.
Strict vegetarians .
People with any type of bleeding in the intestines (for example, a bleeding ulcer).
People who frequently donate blood.
People with gastrointestinal conditions that make it hard to absorb nutrients from food.
Babies and young children are at risk for low levels if they do not receive the appropriate foods.
Babies moving to solid foods should eat iron-rich foods.
Infants are born with enough to last about six months.
An infant's additional needs are met by breast milk.
Infants that are not breastfed should be given a supplement or fortified infant formula.
Children between age 1 and 4 grow quickly, which uses up iron in the body.
They should be given iron-fortified foods or supplements.
Note: Milk is a very poor source of this mineral.
Children who drink large quantities of milk and avoid other foods may develop "milk anemia."
Recommended milk intake is two to three cups per day for toddlers.
Adolescents are more prone to low levels because of rapid growth rates and inconsistent eating habits.
Too Much
The genetic disorder called hemochromatosis affects the body's ability to control how much is absorbed and this leads to too much in the body.
Treatment consists of a low-iron diet, no supplements, and phlebotomy (blood removal) on a regular basis.
It's unlikely that a person would take too much, however, children can sometimes develop iron poisoning by swallowing too many supplements.
Symptoms of Poisoning Include:
Fatigue
Anorexia
Dizziness
Nausea
Vomiting
Headache
Weight loss Shortness of breath Grayish color to the skin
See: National Poison Control center
The Food and Nutrition Board at the Institute of Medicine recommends the following:
Infants & Children
Younger than 6 months: 0.27 milligrams per day (mg/day)
7 months to 1 year: 11 mg/day
1 to 3 years: 7 mg/day 4 to 8 years: 10 mg/day
Males
9 to 13 years: 8 mg/day 14 to 18 years: 11 mg/day
Age 19 and older: 8 mg/day
Females
9 to 13 years: 8 mg/day 14 to 18 years: 15 mg/day 19 to 50 years: 18 mg/day
51 and older: 8 mg/day
Women who are pregnant or producing breast milk may need different amounts of this mineral.
Ask your health care provider what is appropriate for you.
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