What is the benefit of iron? A question asked by many. Iron is one the most important component of the cell structure in human blood. It is one of the most important micronutrients that pretty much every living thing on Earth needs to survive.
It offers many benefits to our health such as eliminating fatigue, immune system functionality, increasing hemoglobin, treating anemia, and much more, according to studies.
The most important functions of Iron in the body are, hemoglobin in red blood cells acts as a transport mechanism for electrons within cells, allowing iron to transfer oxygen from the lungs to the tissues.
In addition, it is regarded an integral component of vital enzyme systems in numerous tissues.
Maintaining a healthy iron level is essential for optimal bodily function. Iron is a nutrient that the human body stores for later use, thus consuming too much of it is quite unusual.
Essential benefits of Iron
- Anemia – Iron treats anemia, the result when the hemoglobin level is below normal range.
- Hemoglobin – Iron increases hemoglobin, a protein in red blood cells that is responsible of transporting oxygen in the blood.
- Fatigue – Iron reduces fatigue, low iron is the cause of low energy level in both men and women.
- Muscle strength – Iron improves muscle strength, by providing the necessary oxygen the muscle for contraction and endurance.
- Immunity booster – Iron is essential for strengthening your immune system, to fight diseases and infections.
- Improves focus – Keeping your iron levels balanced will improve concentration and focus according to studies.
- Bruising – Low iron causes the person to bruise easily, because hemoglobin effects the production of red blood cells.
- Sleep better – Research found an important connection between sleep disorder and iron deficiency.
Iron-Deficiency Leads to Anemia 
Anemia, which occurs when there isn’t enough iron in the body, happens because of a lack of red blood cells, which transport oxygen and remove carbon dioxide from the body. In order to prevent anemia, medical professionals often recommend taking iron supplements or consuming rich-iron diet.
According to studies, it is described medically as a deficiency in iron and occurs when the daily iron requirement is not met.
Anemia can be detected by a doctor or nurse practitioner with a blood test; its symptoms include fatigue, irritability, headaches, and a pale, washed-out facial complexion.
Iron and liver
Iron is mainly stored in the liver. Your liver cells release a tiny peptide hormone called Hepcidin. It is the primary regulator of systemic iron stability, and it prevents iron from being absorbed from the digestive tract, recycled by macrophages, and released from the liver’s iron storage cells into the bloodstream.
Red blood cells need iron to make hemoglobin, which in turn allows them to transport oxygen to the brain and other organs. Lack of iron interrupts this process, and decreased oxygen supply during physical activity can cause fatigue and shortness of breath.
Iron contains the enzymes necessary for the creation of steroid hormones and bile acids, which are among its most essential factors. Various neurotransmitter systems, including those responsible for the release of dopamine and serotonin, rely on iron to transmit and receive signals.
Overdosing on iron may lead to a buildup in liver organ, and may exacerbate the response of free radicals, which damages cells and tissues.
What is the benefit of iron for women?
According to the most recent dietary standards, nearly half of adult women and three-quarters of adolescent girls do not consume enough iron through diet.
Women require more iron than men since they lose it during menstruation, pregnancy, and lactation, making iron insufficiency one of the most common dietary deficits worldwide.
In comparison to men, who only require around 10 micrograms daily, women who are menstruation require about 14 micrograms daily. As they age, women’s iron requirements shift to match those of men.
One in five women of childbearing age suffer from iron deficiency anemia, according to the National Heart, Lung, and Blood Institute.
In addition, the vast majority of expecting mothers do not consume enough iron to avoid becoming deficient.
A pregnant woman’s iron requirements are double those of a nonpregnant woman. For this reason, pregnant women are encouraged to begin taking an iron supplement in the early stages of pregnancy.
Rich-Iron Food Source
The easier way to avoid the symptoms of low iron levels is to ensure you have enough of it in your diet. Diet rich in iron that is easily absorbed form known as Haem iron such as
- Red meat
- Fish
- Poultry
Plant sources of iron are leafy green vegetables is known as non-haem iron, which is harder to absorb, including
- Spinach
- Kale
- Wholegrains
- Dried pulses
- Fruit
- Seeds
The chemicals in beverages including tea, coffee, cocoa, and red wine can also oxidize non-haem iron. If iron-rich foods are consumed alongside these drinks, the absorption of the iron will be limited.
Vegetarian adolescent girls are at the highest risk of developing an iron deficiency. Because their bodies are already being asked to do more because of their normal development and academic workload. Vegetarians must take extra precautions to ensure they consume enough iron from non-haem sources.
Balancing Iron Level
Due to the importance of iron to your body, certain iron level is needed to produce healthy red blood cells. Your body excrete iron naturally through skin cells, interior surfaces such as intestines, urinary tract, and airways.
According to studies, children lose about 14 milligrams (mg) of iron per day, while women of a normal weight who don’t menstruate lose about 0.8 mg and men of a normal weight lose about 1 milligram (mg) per day.
Studies have shown that iron lost through sweat is pretty much unreal, even if it could be significant in hot and humid climates.
It is essential to take iron-rich supplements, as the body stores excess iron to produce red blood cells during iron deficiency. Including, the importance of consuming a diet full of essential nutrients, like vitamins and minerals. If you suffer from iron deficiency anemia, eating foods high in iron, vitamin C, vitamin B12, and folate will help.
Supplements Recommended for Maintaining Iron Levels
Consuming rich-iron diet is the way to go to obtain balanced levels of all the vitamins and menials your body needs. However, I am aware of our busy life schedule and daily responsibilities that limit our vitamins intake through food sources.
Taking supplements is the best choice to supply your body with all the nutrition you need to prevent diseases and maintain a healthy functioning body.
Before using Iron or any other nutrient, I would recommend talking to your doctor. Doing so will protect your blood cells and tissues from the potential damage that could come from overdosing.
The adequate amount of taking supplements is:
- Adults – 8 mg per day
- Women 19–50 yrs– 18 mg per day
- Infants – 11 mg per day
- Children 1–3 yrs –7 mg per day
- Children 4,8,9,13 yrs – 10–8 mg per day
Take-Home Points
Iron offers many benefits to our health such as eliminating fatigue, immune system functionality, increasing hemoglobin, treating anemia, and much more, according to studies.
Anemia is the result when the hemoglobin level is below normal range which is a sign for iron deficiency.
Iron is mainly stored in the liver. Your liver cells release a tiny peptide hormone called Hepcidin. It is the primary regulator of systemic iron stability, and it prevents iron from being absorbed from the digestive tract, recycled by macrophages, and released from the liver’s iron storage cells into the bloodstream.
Women require more iron than men since they lose it during menstruation, pregnancy, and lactation, making iron insufficiency one of the most common dietary deficits worldwide.
According to studies, children lose about 14 milligrams (mg) of iron per day, while women of a normal weight who don’t menstruate lose about 0.8 mg and men of a normal weight about 1 milligram (mg) per day. If you suffer from iron deficiency anemia, eating foods high in iron, vitamin C, vitamin B12, and folate will help.
Before using Iron or any other nutrient, I would recommend talking to your doctor. Doing so will protect your blood cells and tissues from the potential damage that could come from overdosing.
Refences
The Secrets of Underground Medicine, By Dr. Richard Gerhauser, M.D.
Healing With Vitamins, By the Editors of, Prevention Health Books
https://onlinelibrary.wiley.com
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