Iron in diet

Alternative names:

diet and iron

Definition:

Iron is an important trace mineral that is found in every cell of the body, usually combined with protein.

Functions:

The mineral iron is an essential nutrient for humans because it is part of blood cells, which carry oxygen to all body cells. About 30% of the iron in our bodies is in storage to be readily available to replace lost iron. Iron is essential to the formation of hemoglobin and myoglobin, which carries the oxygen in the blood and the muscle. It makes up part of many proteins and enzymes in the body.

Iron deficiency is the most common nutritional deficiency worldwide. Although full-blown anemia is rarely evident, partial deficiency is widespread.

Symptoms of decreased iron stores include general fatigue, shortness of breath, headache, irritability, and/or lethargy. If you have constant unusual signs of tiredness, see your doctor. There are many causes of such symptoms. Simply taking an iron supplement may not be the key to renewing your energy.

Those at risk for low iron stores include:

1. Women of child bearing age--due to menstruation

2. Pregnant women--due to baby's needs and blood loss during childbirth

3. Infants--usually are born with iron stores to last about six months. Iron needs should be met by breast milk and iron supplement or iron-fortified infant formula. As babies move to solid foods, they may not get enough iron from their foods. All babies should take breast milk or iron-fortified formula.

4. Children between one and four years of age are at risk because of rapid growth and a lack of sufficient iron in their diets unless iron-fortified foods or a supplement is available. Milk is a very poor source of iron. Children who drink large quantities of milk at the expense of other foods may develop "milk anemia". Limit milk to about one quart or less per day. Recommended milk intake is two to three cups per day for toddlers.

5. Adolescents - both boys and girls traditionally have been prone to anemia because of rapid growth rates, erratic eating habits, and concerns about body image.

6. Other groups at higher than average risk are long-distance runners (whose demanding exertions may somehow damage red blood cells), and strict vegetarians (who may not eat a variety of fruits rich in vitamin C to enhance iron absorption from vegetables, grains and legumes).