What Can Iron Do For You?

Iron is a trace mineral required for red blood cell formation and adequate formation of hemoglobin (the protein that carries oxygen in the blood) and myoglobin (the protein that carries oxygen in the muscle tissue). The adult human body contains from 3 to 5 g of iron, approximately 2000 mg as hemoglobin and 8 mg as enzymes. 5 Iron plays an important role in many vital biochemical pathways and enzyme systems including those involved with energy metabolism, neurotransmitter production, collagen formation and immune system function. On the other hand, it has been showed that iron deficiency patients are more susceptible to infections.

- enhanced oxygen transport
- better in neurotransmitter and collagen synthesis
- stimulates immune system
- increased energy levels
- enhanced exercise capacity

US RDA has recommended a daily intake of 10 mg of iron for infant from age of 6 month and children from 1 to 10 years old to supply the high demand for growing. Females adolescent requirement are set at 15 mg/day to provide the needs of rapid growth. Teenage males have an RDA of 12 mg/day. 5

We have heme iron and nonheme iron in our foods. Normally heme iron is easily found in animal products, whereas nonheme iron is found in plant foods. Heme iron represents only 5 to 10% of dietary iron, but absorption may be 25% compared with 5% for nonheme iron. 5 Thus, animal foods are the best source of iron to have higher absorption. However, vegetarian are recommended to take iron supplement seem they can only get iron from plants. With iron supplement, it enhances nonheme absorption and hence increase iron stores in the body. 6

Where Can You Get Good Source of Iron?

The best animal source of dietary iron is liver, following by kidney, oyster, shellfish, heart, lean meat, poultry, and fish. On the other hand, the best iron sources for vegetarian are brewers yeast, soya beans, soya flour, wheat bran, dried fruits, parsley, wholegrain cereals, whole meal bread, and green vegetables. Nevertheless, you can also get iron from supplement. Study showed that iron supplement has improved scores in cognitive function among school children. 5, 8

Vitamin C . Ascorbic Acid the most potent enhancer of iron absorption. 4, 5 Cauliflower as a source of ascorbic acid increased the absorption of nonheme iron. 4 Regular consumption of iron-fortified chocolate milk drinks containing added ascorbic acid could have a positive effect on iron nutrition in population groups vulnerable to iron deficiency. 2

Animal Protein from beef, pork, lamb, liver, fish and chicken enhance absorption. 5 Beef, lamb, pork, liver, fish, and chicken resulted a significant increase in nonheme iron absorption compared milk, cheese, or egg. 1

Avoid Excessive Coffee Intake. Too much of coffee intake will block the absorption of iron. Study showed that coffee interferes with the utilization of supplemental iron among toddlers. 3

Avoid Excessive Tea Intake. The phenolic compound found in tea acts as food antioxidant. However, one of the actions of this phenolic compound is chelation of prooxidant metal, such as iron. Phenolic-rich extract such as green tea used as antioxidants in foods has been shown to reduce the utilization of dietary iron. 7 Thus, too much intake of tea will also block the absorption of dietary iron.

Iron Supplement. Take iron supplement if necessary. Normally vegetarian will have iron deficiency because they only can get iron from plant source. However, if they know to eat wisely, they also can live healthily. By taking iron supplement, it can enhance the nonheme iron absorption and thus increase the iron stores in the body. 6

Iron Deficiency

Iron deficiency is the most common cause of anemia among children worldwide. Infants under 2 years of age and teenage girls are considered as vulnerable groups of iron deficiency. Prenatal infants and low birth weight infants are at high risk of iron deficiency due to their low iron stores in their body.

When healthy infants reached 6 month of age, their body stores of iron become very little. Thus, they need more iron supply from diet. That is the reason infants are on the complementary food after 6 month when the cow’s milk is inadequate for their rapid growth. Deficiency can also be aggravated by poor balanced diet containing insufficient iron, protein, folate and vitamins B 12, B 6 and C.

More iron is required for teenage girls when they started the puberty. They need extra iron supply to maintain the iron level because of their monthly blood flows during menstruation period. Therefore, iron deficiency or anemic occurs if their intake of dietary iron is insufficient.

References:

Cook, J.D & Monsen, E.R. 1976. Food iron absorption in human subjects. III.
Comparison of the effect of animal proteins on nonheme ironabsorption. Am J Clin Nutr. 29(8): 859-867.