Iron is an essential mineral that is required to assist the red blood cells in transporting oxygen to all the parts of the body. The absorption of iron is helped by vitamin C. The daily requirement of iron is higher for women than for men. The recommended daily allowance of iron is 15 mg for women and 10 mg for men.
There are three important bodily functions that require iron. Oxygen needs to be transported and stored throughout the body and iron is required for this. Iron also plays an important role in the production of energy and the process of cell diffusion. Iron also aids in strengthening the central nervous system and the immune system. If there is an inadequate intake of iron, deficiencies are likely to take place, resulting in anemia. Anemia is characterized by low oxygen levels in the blood. Iron deficiency results in symptoms such as weakness, inability to concentrate, tiredness, elevated heart rate, tongue swelling and increased vulnerability to infection and illness. The content of iron that is obtained by the body from food that is consumed is known as iron absorption. Normally around 15 per cent of iron is absorbed through the diet by adults. When there are low amounts of iron in the body, the body will absorb a greater amount of iron from the foods that are consumed. An excessive absorption of iron by the body results in a condition known as hemochromatosis.
Foods that are rich in iron include red meat, poultry and fish. However iron may also be obtained from other sources. Legumes, eggs, quinoa, dried beans and green leafy vegetables are also valuable sources of dietary iron. Vegetarians need to pay extra attention to the content of iron that is obtained through the diet. This is because absorption of iron from non-animal sources is not as efficient as that from animal sources. Grains, pasta and cereal that are iron-fortified can also be included in a vegetarian diet. Other good vegetables sources of iron include broccoli, brussel sprouts, chick peas, kidney beans, lentils and soy beans. Fruits such as dates, prunes, raisins and apricots and nuts such as hazel nuts must also be incorporated into the diet. Iron is an essential nutrient that must be regularly included in the diet. However, an excessive consumption may result in weight loss, dizziness, appetite loss and nausea. It is important to consult a doctor when deciding to increase your iron intake through the diet or through iron supplements.