The Importance of Iron

Are you someone who always strives for growth and development? If so, then one area of your life you may want to improve upon is your health, especially your iron. Iron is one essential mineral that can do wonders for your mind, body and soul.

It’s typically found in your red blood cells, and you may also know it under its scientific name, haemoglobin. It helps our cells grow, develop and regenerate as it transports oxygen from your lungs via red blood cells to other body parts.

While iron is essential, it’s one mineral we often neglect when it comes to consumption and fall short of easily. In fact, 23% of pregnant women and 14% of non pregnant in the UK suffer from iron deficiency alone.

Even though you can get iron from certain food sources, sometimes a supplement is required to get your iron levels up.

What is the role of iron in the body?

Iron does more than just transport oxygen for your body; it also does the following:

• Helps with healthy hair, nails and skin
• Improves cognitive function
• Converts blood sugar to energy
• Elevates your physical performance

When might you need more iron?

Iron deficiency is not an uncommon problem to have; in fact, it’s the most common nutritional deficiency worldwide. If you lack iron in your body, it’s known as iron deficiency anaemia and happens when your body does not have a lot of iron.

The main symptom of iron deficiency is extreme fatigue and lightheadedness. This symptom can happen to anyone of any age, including children and pregnant women. However, the people most at risk of iron deficiency anaemia are those who are undergoing kidney dialysis.

Here are some typical symptoms of those who lack iron:

• Paler skin than normal than in eyelids, face and other body areas.
• Shortness of breath due to a lack of oxygen
• Palpitations due to the heart working extra fast to pump oxygen
• Damaged hair and dry skin
• Swelling
• Sore tongue
• Restless legs
• Briggle fingernails
• Recurrent infections
• Anxiety
• Depression

Often low iron causes red blood cells to be destroyed quicker than your body produces them. Because of this, you must stay on top of your iron levels all the time.

How to prevent iron deficiency

In the beginning stages, iron deficiency anaemia can be quite mild and can go unnoticed. But as soon as it develops, it can worsen, and symptoms can affect your daily life. Therefore it’s essential to prevent yourself from iron deficiency.

Often, a doctor will recommend a blood test when you have iron deficiency. This blood test looks at your red blood cell count and sees if there are any low levels of iron. If there are low levels, you’ll most likely be recommended iron tablets or supplements to take. Sometimes the following side effects can be associated with iron tablets, which are:

• Diarrhoea
• Constipation
• Vomiting
• Stomach pain
• Black poo
• Feeling sick

Alongside taking supplements, you can also eat iron rich foods to lower your risk of becoming iron deficient.

What are the best foods that contain iron?

When it comes to eating iron rich foods, there are two types of diet you can follow, which are:

Haem iron

This iron comes from animal products such as beef, lamb, chicken, goat and fish. Haem iron is a form of iron your body can easily digest and can cause significant improvements to your iron levels. When eating haem iron products, it’s best to consume body parts like the kidney and liver.

Non-Haem Iron

On the contrary, non-haem iron can be found in plant-based and animal products like pulses, beans and lentils. One of the best sources of non-haem iron is iron-fortified breakfast cereals and wheat grains. You can also find iron rich foods in dark leafy green vegetables like kale, broccoli, potatoes, and nuts and dried fruits like apricots.

What are the other nutritional sources of iron?

If you really want to live an iron rich and healthy life, you should try and add the following to your diet:

• Seeds
• Poultry
• Red meats
• Lentils
• Dark leafy vegetables
• Breads
• Cereals
• Pasta

In order to avoid iron deficiency anaemia, you’ll want to avoid food and drinks that can be difficult for your body to absorb iron. Such foods and drinks are milk, tea, coffee, egg whites, fibrous fruits and more.

Moreover, if you find it difficult to consume iron rich foods, you might want to consult your local doctor or dietician for advice.

Conclusion

Overall, iron is a vital mineral that your body needs to transport oxygen around your body and convert sugar into energy. Surprisingly, iron deficiency is one of the most common deficiencies faced in the UK, and it can happen to anyone.

To stay on top of your iron intake, you should aim to consume iron rich foods and even take supplements if required. However, if you feel you’re suffering from pale skin, palpitations, anxiety, depression, swelling, restless legs or any other symptoms, you should speak to a healthcare professional.