Vitamin & mineral spotlight: Iron

Iron is an essential mineral that plays a crucial role in many bodily functions. It's a key component of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. Iron is also part of myoglobin, which carries oxygen to muscles.  

• Functions of Iron:

  • Oxygen Transport: Iron is essential for the formation of hemoglobin, which carries oxygen throughout the body.
  • Energy Production: Iron helps in the production of energy.
  • Immune Function: Iron is necessary for a healthy immune system.
  • Cognitive Function: Iron contributes to normal cognitive development and function.

• Sources of Iron:

  • Heme Iron: Found in animal products like red meat, poultry, and fish. It is more easily absorbed by the body.
  • Non-Heme Iron: Found in plant-based foods like beans, lentils, spinach, and fortified cereals.  
  • Supplements: Iron supplements are available for those who may not get enough iron from their diet.

• Symptoms of Iron Deficiency:

  • Fatigue
  • Weakness
  • Pale skin
  • Shortness of breath
  • Headaches
  • Dizziness

• Recommended Daily Intake: The recommended daily intake of iron varies depending on age, sex, and life stage. For example, women generally need more iron than men, especially during menstruation and pregnancy.

• Important Note: If you suspect you have an iron deficiency, it's important to consult with a healthcare professional. They can perform tests to determine your iron levels and recommend the appropriate treatment or dietary changes.