HEALTH - Iron

Iron is an essential mineral for the human body and according to the World Health Organisation, the most common nutritional deficiency in the world.

 

Iron is an essential mineral required for human life and yet it can be tough to get the right balance in our bodies. Some foods support the absorption of iron, whilst others can hinder it. Only a slight deficiency in iron can cause anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure so it’s a crucial component to our diet.

Where it's found

Much of the body’s iron is found in red blood cells, with extra supplies stored in the liver, bone marrow, spleen, and muscles.

There are two types of iron found in food - heme and non heme. Heme iron is more easily absorbed by the body and the best dietary sources include liver and meats; lean red meat, poultry, fish, and shellfish (particularly oysters).

Sources of non heme iron include dried beans and peas, legumes, nuts and seeds, whole grains and green leafy vegetables. Some nutrients help the body better absorb this kind of iron. For example, vitamin C helps the absorption of this type of iron while calcium (including all dairy products) and unprocessed whole grains can block its absorption.

Many grain products, such as breads and cereals, are fortified with iron to help increase amount in our diet.

How it can benefit you

The most important use of iron supplements in medicine is to treat iron deficiency (anemia). It’s also known to help with attention-deficit hyperactivity disorder (ADHD) along with many other health conditions.

Benefits of the all important mineral, iron include:

• Helps restless leg syndrome
• Regulation of body temperature
• Helps chronic diseases
• Boosts immune system
• Helps energy metabolism
• Helps to treat insomnia
• Boosts concentration

Naturopath Mim Beim says:

“If you are low in the mineral iron, nothing you can do will fix the problem unless you eat iron rich foods or take an iron supplement. And if your iron levels are very low, you need to take a supplement. Avoid drinking tea or coffee straight after meals, as they reduce absorption of this mineral. Some iron supplements cause constipation (especially iron sulfate). If this happens to you, choose another kind of iron supplement such as iron amino acid chelate, or one of the liquid herbal iron supplements. They work a treat.”

Source: http://www.bodyandsoul.com.au/nutrition/supplements+az/iron,23929