Iron is a mineral found in every cell of the body. Iron deficiency results in anemia, which occurs when the body's red blood cells don't contain enough iron. Iron deficiency is a common problem caused by blood loss, inadequate iron intake, pregnancy or poor absorption. Many foods are iron-fortified to ensure adequate intake, so it is important to incorporate iron-rich foods into the diet on a daily basis.
Function
According to Medline Plus, iron is primarily responsible for oxygen transport in the blood. Iron functions as oxygen-carrying proteins, hemoglobin and myoglobin. Hemoglobin is found in the blood and myoglobin in the muscles. Iron transports oxygen to all cells within the body, allowing them to perform their required activities. Iron is also integrated into many of the body's proteins. Enzymes, which aid the body in proper digestion and many other important reactions that occur within the body, rely on iron.
Recommended Intake
The Office of Dietary Supplements says iron needs differ by gender and by age. From 7 months to 1 year, 11 milligrams per day should be consumed. Between 1 and 3 years, needs actually decline to 7 mg per day before rising to 10 mg per day from ages 4 to 8, then drop to 8 mg per day for those 9 to 13 years old. Between 14 and 18 years old, boys need 11 mg a day while girls need 15 mg per day. From ages 19 to 50, men need 8 mg while women need 18 mg daily. Iron needs increase during pregnancy and lactation.
Natural Iron-Rich Foods
The American Red Cross reports that iron can be found in almost every food group. The most significant impact on iron absorption is whether the iron is in the heme or non-heme form. Heme iron, found primarily in meat, is readily absorbed, while non-heme iron from fruit, vegetables and grains is not so easily absorbed. Foods naturally high in heme iron include liver, beef, lamb, chicken, ham, shrimp, cod, haddock and eggs. Sources of non-heme iron include: dried beans, molasses, lentils, spinach, beets, broccoli, watermelon, peaches, prunes, figs, rye bread, oat cereal and wheat. Consuming a varied diet with foods from each of the food groups will help meet daily iron needs.
Iron Fortification
As reported by Hopkins Technology, iron fortification is done to many items made from refined grains as iron is lost in processing. Pasta, white rice, enriched breads, ready-to-eat breakfast cereals, oatmeal and enriched grits are typically iron-fortified. Iron-enrichment levels vary from brand to brand, but most products contain at least 25 percent of the recommended dietary allowance for iron.
Iron Absorption
According to Colorado State University, several factors affect the absorption of dietary iron. The iron status of the individual, typical intake, vitamin C intake and other dietary factors affect how well iron is absorbed and utilized within the body. Those with low iron stores will actually absorb more iron than those with sufficient stores. The body is constantly trying to maintain adequate levels of iron while protecting against toxicity.
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