Iron – A Key Nutrient For Healthy Red Blood Cells

Iron is a micromineral that helps the body produce haemoglobin (a protein in red blood cells which helps transport oxygen around the body) and much more. In this article I will be discussing this nutrient in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.

1) DISCOVERY:

Iron is thought to have been used by the Ancient Egyptians as early as 3400 B.C. However, its exact discovery date is unknown.

2) FUNCTION:

The main role of iron is to help the body produce haemoglobin which means it has a direct effect on energy levels, oxygen distribution and red blood cell health. It also supports healthy brain development, keeps the immune system strong and helps the body produce adenosine triphosphate (ATP) (which gives the cells energy and helps them function properly).

3) RDA:

Women need to consume more iron than men as they often lose a lot of this nutrient during menstruation. The RDA for fully grown men aged 19 years and older is 8 milligrams (mg). The RDA for women aged between 19 and 50 years is a much higher 15mg although this drops down to 8mg for women aged 51 years and older. Pregnant women need even more iron and are advised to consume 27mg of this nutrient each day. The tolerable upper limit (TUL) for this micromineral is 45mg per day.

4) FOOD SOURCES:

Dietary iron comes in two forms; heme iron (which is found in animal flesh only) and non-heme iron (which is found in dairy products and plant foods). Some of the best food sources of iron are beef fillet steak (3.1mg per 100g), Brazil nuts (2.43mg per 100g), chicken liver (6.9mg per 100g), pistachio nuts (14mg per 100g) and spinach (6.7mg per 100g).

5) OVERDOSE SYMPTOMS:

Eating too much iron from natural foods alone is rare. However, consuming high levels of this nutrient in supplement form can lead to an overdose. Blood transfusions and hemochromatosis (a metabolic disorder which causes iron to be deposited in the body’s tissues) can also cause iron levels in the body to become extremely high. This can lead to a number of negative symptoms which include bronze or grey coloured skin, dizziness, fatigue, headaches, liver failure, nausea and weight loss.

6) DEFICIENCY SYMPTOMS:

Iron deficiency is one of the most common nutrient deficiencies and is a very serious problem. It can be caused by not getting enough of this nutrient in your diet, donating blood regularly, excessive menstrual bleeding and certain infections. Since this nutrient promotes healthy red blood cells one of the main symptoms of deficiency is anemia (a low red blood cell count). The other deficiency symptoms include dizziness, fatigue, hair loss, loss of stamina and reduced concentration.