Iron
Benefits of Iron
- Energy
- Cognitive function
- Immune system
- Red blood cells and oxygen transport
- Form: Ferrous Bisglycinate, Fumarate, Citrate
- Food source: Lentils, beans, chickpeas, tofu, dark green leafy vegetables, pumpkin seeds, dried apricots and fortified breakfast cereals.
What is Iron?
Iron is an essential mineral, and there are two types: haem iron, found in foods of animal origin, and non-haem iron, found in plants. Non-haem iron is less well absorbed, so it helps to include a source of Vitamin C with your meals. Vitamin C increases iron absorption. Many popular meal replacement and protein shakes don't contain iron.
What does Iron do?
Iron contributes to the normal formation of red blood cells and haemoglobin, the oxygen-carrying protein in your red blood cells. Iron contributes to normal oxygen transport in the body, normal energy-yielding metabolism and the normal function of the immune system.
Iron contributes to the reduction of tiredness and fatigue and to normal cognitive function. Women have higher iron needs than men during their reproductive years, and a Cochrane review has looked at daily iron supplementation in menstruating women, including its effect on iron status. Iron is also part of myoglobin, the protein that supplies our muscles with oxygen, and researchers have looked at iron in people who exercise regularly.
The cells of our immune system, such as monocytes, macrophages and lymphocytes, closely manage their own iron, and the relationship between iron and the immune system has been studied in depth.
Haemoglobin is what gives blood its red colour, and iron status has been studied in relation to skin colour. Researchers have also looked at iron's role in hair.
You may also enjoy reading 'Why is Iron so important, particularly for women?', 'Stevia, Artificial Sweeteners & Insulin Resistance' and '5 things nutritionists wish all women knew'.
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