Role of Iron in Good Nutrition
Iron is essential for life. It is a component of hemoglobin, the red pigment in blood that transports oxygen to the cells and removes carbon dioxide from the cells.
Key Functions
- Iron is a vital component of red blood cells.
- Iron plays a role in the production and release of energy in the body.
Food Sources
Fortified cereals, liver, dried fruit, sardines, parsley, and watercress
- Boiling vegetables can reduce the iron content by 20%.
- Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich foods or supplements.
Absorbability of iron from foods varies widely:
- The "organic" iron found in red meats is considered the most absorbable (10 - 30%).
- Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract.
Usage
Check with your local market for the recommended daily intake of iron.
Safety Evidence
Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles.
- Iron is one of the top six nutrients that are found to be commonly deficient in people globally.
- Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen and nourishment.
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