Iron is required by the body for oxygen transport and function, energy metabolism, DNA synthesis and also functions as an antioxidant. Iron deficiency is the most common nutrient deficiency in the United States, according to the Linus Pauling Institute, and can result in fatigue, rapid heart rate, palpitations and shortness of breath. Iron overload can also be a problem, most often caused by genetic disposition that leads to iron accumulation in the body, even at normal intake levels. It is unlikely that individuals without this genetic disposition will experience adverse effects from consuming foods with high levels of iron.
Iron Absorption
The amount of iron absorbed from food or supplements depends on the iron status of the person and the source of the iron. An iron deficient person will absorb and use iron more readily than one who has sufficient stores. Heme iron, found mostly in animal foods, is absorbed more easily than nonheme iron, primarily found in plant foods. However, nonheme iron absorption increases in individuals with deficiencies.
Hemochromatosis
Iron overload is rare in healthy individuals who do not take excess iron supplements due to the body's ability to regulate absorption and use. However, hemochromatosis is a hereditary condition that causes a mutation of the gene that controls the amount of iron absorbed from food. This can lead to build-up of iron in vital organs, which can increase the risk of heart and liver disease, metabolic syndrome, osteoporosis, hypothyroidism and eventually neurodegenerative diseases like Alzheimer's and Parkinson's Disease.
Symptoms of Overload
Symptoms of high levels of iron include fatigue, weight loss, loss of appetite, nausea, vomiting, headache, shortness of breath, and grayish skin color. According to MayoClinic.com, signs of hemochromatosis also include joint pain, impotence or loss of libido, lack of normal menstruation and pain on the upper portion of the stomach.
High Iron Foods
Tolerable upper limit of iron intake for healthy adults is 45 mg per day. Animal products are the best sources as they contain heme iron and have around 3 to 8 mg per 3 oz serving according to the U.S. Department of Agriculture nutrient database. Iron fortified foods can also provide a high level, but check packaging as levels can differ. Raisin bran, for example, can contain between 6 to 18 mg, depending on the brand, according to the Linus Pauling Institute. Consuming vitamin C with foods containing iron increases iron absorption, so avoid consuming foods or drinks high in vitamin C at mealtimes if iron overload is a problem.
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