The role of iron in the diet

The role of iron in the diet

The role of iron in the diet

Introduction

Iron is an essential trace element that plays an important role in the human body. It is of great importance for the transport of oxygen in red blood cells and for many metabolic processes. In this article we will take a closer look at the different aspects of iron's role in the diet.

The importance of iron

Iron is a component of the protein hemoglobin, which is found in red blood cells and is responsible for transporting oxygen. It allows oxygen exchange in the lungs and tissues, which is essential for energy production and the normal functioning of the body.

In addition, iron plays an important role in cell metabolism, DNA synthesis, energy metabolism and immune system function. Iron also supports normal cognitive development in children.

The different forms of iron

There are two forms of iron in the diet: heme iron and non-heme iron. Heme iron is found in animal foods such as meat, poultry and fish. It is better absorbed by the body than non-heme iron, which is mainly found in plant foods.

The absorption of iron

The absorption of iron in the body is influenced by many factors. The type of iron source and the simultaneous intake of other nutrients can influence absorption both positively and negatively.

Vitamin C, for example, improves the absorption of iron. That's why it's helpful to combine iron-rich plant foods with vitamin C-rich foods such as oranges or peppers. On the other hand, phytates and oxalates, which are found in foods such as whole grains, legumes and spinach, inhibit the absorption of iron. Consuming calcium-rich products at the same time as iron can also interfere with iron absorption.

Iron deficiency

Iron deficiency is the most common nutrient deficiency disease worldwide, and it particularly affects women of childbearing age and children. Iron deficiency can lead to fatigue, weakness, reduced immune system and impaired cognitive function.

To prevent iron deficiency, it is important to include iron-rich foods in your daily diet. Meat, poultry and fish are good sources of heme iron. Plant sources of non-heme iron include whole grain products, legumes, nuts and seeds.

Recommended daily dose

Daily iron intake recommendations vary depending on age and gender. For adult men, the recommended daily dose is 8 mg, while for adult women of childbearing age it is 18 mg to compensate for increased iron requirements due to menstruation. During pregnancy, the recommended daily dose increases to 27 mg because iron is needed to form blood to supply the fetus.

It is important to follow the recommended amounts as both a deficiency and an excess of iron can have negative effects.

Iron-related diseases

A deficiency or excess of iron can lead to various diseases.

Iron deficiency anemia is a common condition caused by low levels of iron in the blood. It can lead to exhaustion, increased susceptibility to infections and reduced performance.

Hemochromatosis is a genetic disorder in which the body absorbs and stores too much iron from food. Excess iron can cause organ damage and increase the risk of heart disease and diabetes.

Conclusion

Iron plays an important role in human nutrition and health. It is essential for oxygen transport, metabolism and immune system function. A balanced diet rich in iron-rich foods can help prevent iron deficiency. It is also important to consider the type of iron source while optimizing the absorption of other nutrients. If iron deficiency or excess is suspected, a doctor should be consulted for appropriate diagnosis and treatment.