Sources Of Iron Mineral Health

Iron, found in every cell of the body, is an essential mineral needed to assist in the production of blood cells. Iron is an integral part of many proteins and enzymes Without iron, oxygen cannot be delivered to cells, resulting in health problems such as fatigue and decreased immunity. However, excess amounts of iron from food and supplemental sources often results in toxicity or possibly death.

Identification

Iron is a component of many enzymes, including hemoglobin, the protein in red blood cells that carries oxygen to tissues, and myoglobin, a protein found in muscle. Sources from animal products contain heme iron, which is absorbed better than nonheme iron from plants and grains. The nonheme form of iron is often added to enrich and fortify foods. Intestinal absorption of nonheme iron increases threefold when consumed with animal protein. Absorption of iron may be increased by eating foods rich in vitamin C, according to the National Institutes of Health. Some foods, such as black or pekoe teas, inhibit the absorption of iron so it cannot be utilized properly by the body.

Recommendations

The recommended daily value, or DV, for iron is 11 mg for infants, 7 mg for children ages 1 to 3 years, 10 mg for children 4 to 8 years of age and 8 mg for children 9 to 13. Boys from 14 to 18 years of age require 11 mg of iron per day -- girls, 15 mg. Males 19 to 50 years of age require 8 mg; women of the same age range require 18 mg daily. Adults 51 years of age and older require 8 mg daily. Pregnant and lactating females may require up to 27 mg per day. Foods containing less than 6 percent DV for iron are considered poor sources; foods providing 10 to 19 percent DV are good sources while foods with 20 percent or more DV are high in iron.

Food Sources

The best sources of heme iron include chicken liver, providing 70 percent DV per 3.5 oz. serving; oysters, providing 25 percent DV per six pieces; lean beef with 20 percent DV per 3 oz. and clams, containing 15 percent DV per 3/4 cup. Other good sources of iron include turkey, chicken, fish, pork and seafood. Good sources of nonheme iron include cooked soybeans, containing 50 percent DV per cup, and lentils, with 35 percent DV per cup.

Fortified Foods and Supplements

Many foods, especially breads and cereals, are enriched or fortified with iron. Ready-to-eat cereals provide up to 100 percent DV per 3/4 cup. Fortified instant oatmeal contains 60 percent DV for iron per cup. Iron is also available in supplemental forms. Therapeutic doses of iron supplements may be prescribed for anemia caused by an iron deficiency.

Iron Overload

Consuming excessive amounts of supplemental iron may lead to an accumulation of iron in vital organs, increasing the risk of liver disease, cancer, heart failure, diabetes, osteoarthritis, hypothyroidism and possibly premature death. Iron overload often accelerates diseases, such as Alzheimer's, Huntington's, Parkinson's, multiple sclerosis and epilepsy, according to the Iron Disorders Institute.
About 10 percent of the iron in food is absorbed on average but a condition called hemochromatosis causes iron absorption of up to 30 percent that results in a retention of five to 20 times more iron than the body needs.