Getting the right amounts of iron, a mineral found in plants and animals, is necessary for optimal health, growth and development. However, according to the Office of Dietary Supplements, iron deficiency is the No. 1 nutritional disorder in the world, affecting as many as 80 percent of the population. Although many factors, such as fiber intake, influence your body's ability to absorb iron, consult with your doctor before taking iron supplements.
Iron
There two types of iron. Heme iron is only found in meat, fish and poultry and nonheme iron is primarily found in fruits, vegetables, legumes, nuts and grain products. Iron is important to the human body because it is an integral part of proteins and enzymes and is needed for the regulation of cell growth and differentiation. A large portion of iron is found in hemoglobin, which is a protein in red blood cells that carries oxygen throughout the body.
Fiber
Dietary fiber, which is primarily found in fruits, vegetables, whole grains and legumes, is the roughage or bulk of plant foods that is indigestible by the body. Although older children and adults should get at least 20 to 35 g of fiber per day to prevent or relive constipation, too much fiber can contribute to iron deficiency. This occurs because the phytates or phytic acid in fiber can inhibit the absorption of nonheme iron.
Iron Deficiency
Although it takes time to develop, iron deficiency can produces serious effects on the body. For example, infants who lack iron can have delayed motor and mental functions. Anemia is another condition that can occur from low levels of iron. Iron deficiency anemia occurs when iron stores are depleted and the blood delivers limited amounts of oxygen to cells. Signs of iron deficiency anemia include fatigue, decreased immunity, difficulty maintaining body temperature and among pregnant women it increases the risk for preterm babies.
Prevention
Certain populations have an increased risk of being iron deficient. This includes young children between the ages 6 months and 3 years of age, who do not take in adequate amounts of dietary iron to handled increased growth and development, pregnant women, who have an increased need for iron and adolescent girls and women who are menstruating. The best way to prevent iron deficiency is to eat a balanced diet that contains foods that have heme and nonheme iron. Foods rich in vitamin C help iron absorption, including red bell peppers, kiwi, strawberries and oranges.
Member Comments