Importance Of Iron In Food

Iron is the most abundant trace mineral in your body. A woman's body contains approximately 2,300 mg of iron, whereas a man's body contains about 4,000 mg of iron. The iron in your body performs several vital functions. In order to ensure that the concentration of iron in your body remains constant, it is important that you obtain adequate amounts of iron from the food you eat.

Oxygen Transport

One of the most important functions of iron is its role in oxygen transport. Your blood cells contain an iron-rich protein center called hemoglobin. According to "Nutrition and You" by Joan Salge Blake, approximately two-thirds of the iron in your body is located in hemoglobin. This hemoglobin binds with the oxygen from your lungs and transports it to all of the tissues in your body. After the hemoglobin delivers oxygen to your tissues, it picks up carbon dioxide from your cells and brings them to your lungs so that it can be removed from your body.

Your muscles contain a protein called myoglobin, which also contains significant amounts of iron. The iron in your myoglobin helps transport and store oxygen in your muscles.

Brain Function

Iron aids enzymes in triggering the chemical reactions that allow for the synthesis of neurotransmitters. Neurotransmitters help your brain send important signals to the rest of your body. According to Blake, a lack of iron during developing years can decrease your ability to retain information.

Types of Iron

Iron occurs in two forms: heme iron and non-heme iron. Heme iron, which is found in foods from animal sources, such as meat poultry and fish, is easily absorbed by the body. Non-heme iron, which is found in plant sources of iron, such as grains and vegetables, is not as easily absorbed as heme iron. According to Blake, your body only absorbs about 10 to 15 percent of the iron in your food. You can increase the amount of non-heme iron your body absorbs by combining non-heme iron foods with foods that contain vitamin C. Vitamin C works with stomach acid to change the form of non-heme iron to make it easier for you to absorb.

Daily Recommendations

To ensure that your body contains enough iron, it is important to eat enough iron-rich foods every day to meet your iron recommendations. Adult men should aim to consume at least 8 mg of iron daily. Women between 19 and 50 require at least 18 mg of iron daily to account for iron loss that occurs during menstruation. Women over 50 should consume 8 mg of iron.