The Role of Iron in Your Health: Why It’s More Important Than You Think

Iron is a critical nutrient for good overall health for people of all ages. Maintaining normal iron levels in the body is vital as both iron excess and deficiency can cause severe health complications. Iron deficiency is related to a disease called anaemia, while iron excess can lead to organ damage.

Understanding the role and benefits of normal iron levels can help one maintain iron levels through proper diet and supplementation. This article discusses iron’s role in overall health management, symptoms of iron deficiency, and more.

What is Iron?

Iron is a critical mineral required to make haemoglobin, a component in red blood cells (RBCs) responsible for carrying oxygen. Iron is available in certain foods such as red meat, dark green and leafy vegetables and iron supplements.

Low iron levels in the body lead to anaemia, which causes symptoms such as pale skin and shortness of breath. Iron overload can lead to organ damage, liver disease, heart issues, and diabetes. A healthy amount of iron in the body is necessary for maintaining overall health.

What are the Functions of Iron in the Human Body?

The main function of iron in our body is to aid the production of haemoglobin, a component of RBCs that brings oxygen from the lungs to the rest of the body.

Iron also helps produce another critical protein, myoglobin, which provides oxygen to muscles. Further, iron is also essential for making several enzymes that help in several bodily functions, such as converting nutrients to energy.

What are the Benefits of Iron in the Human Body?

The importance of iron in the body can be understood by its many benefits. These include:

1. Maintains Energy Levels

Since iron is responsible for haemoglobin production, it is crucial for keeping up energy levels in the body as the cells in the body use oxygen for energy production. Additionally, several iron-dependent enzymes also aid in nutrient conversion to energy.

2. Aids Brain Function

Oxygen-rich blood is important for the brain to function at its full potential. The brain uses oxygen to build nerves and allow proper nerve communication. Iron ensures a steady supply of oxygen-rich blood to the brain by aiding haemoglobin production, ensuring smooth brain functioning.

3. Boosts Immunity

Iron helps make oxygen available to the rest of the body, which is necessary for several critical functions. Thus, it improves overall health and boosts immunity. People with iron deficiency can have low immunity and face trouble fighting infections.

4. Healthier Hair

Normal iron levels are also important for healthier hair, as hair follicles require adequate oxygen.

If the body’s oxygen supply is limited, the body ensures oxygen supply to vital organs. Hence, hair follicles do not get sufficient oxygen, leading to hair loss and poor-quality hair.

What are the Recommended Iron Levels in the Body?

The recommended iron levels in the body according to age and gender are as follows:

1. Male

9–13 Years: 8 mg

14–18 Years: 11 mg

19 Years and Older: 8 mg

2. Females

9–13 Years: 8 mg

14–18 Years: 15 mg

19–50 Years: 18 mg

51 Years and Older: 8 mg

While Pregnant: 27 mg

3. Children

0–6 Months: 0.27 mg

7–12 Months: 11 mg

1–3 Years: 7 mg

4–8 Years: 10 mg

What are the Symptoms of Iron Deficiency?

Iron deficiency symptoms include:

Fatigue
Dizziness
Hair loss
Irritability
Weakness
A craving for dirt, brick or sand
Brittle or grooved nails

What are the Dietary Sources of Iron?

Dietary sources of iron are of two types:

Heme Iron: This dietary iron is available primarily from animal food sources like meat, poultry and fish.

Non-heme Iron: This type of iron is available from plant sources such as dark, leafy vegetables. The absorption of non-heme iron in the body is less than that of heme iron.

The difference between the absorption of heme and non-heme iron is due to vitamin C, which aids in iron absorption. Sources of heme iron also contain vitamin C. Some other food items with vitamin C that can improve iron absorption are:

Citrus fruits like oranges, lemon and grapefruit
Cruciferous vegetables like broccoli
White potatoes
Red peppers
Tomatoes

Iron absorption can be improved by ensuring adequate vitamin intake along with foods with heme and non-heme iron.

Iron is a crucial mineral required to maintain overall mental and physical health. Both low and high iron levels in the body can cause severe complications. WHO classifies iron deficiency as the most common nutritional deficiency worldwide. Upon noticing symptoms of iron deficiency given here, it is a good idea to consult a doctor and book a basic anaemia panel at Dr Lal PathLabs.