There is no doubt, my dear, that you know the element iron and have read about its importance to your body, so why is it important and beneficial? What is its most significant effect on your health? What are the most important food sources containing iron? Follow us in this article to learn about this distinctive element.

The importance of iron:

Iron is a very important mineral. It helps you maintain the health of your blood cells. It is a major component of hemoglobin and an essential part of it. Hemoglobin is a type of protein found in red blood cells that transports oxygen from your lungs to all parts of your body. It also stores oxygen in your muscle tissues.
Therefore, without a sufficient amount of iron, there will not be enough red blood cells to transport oxygen, which leads to signs of fatigue and exhaustion appearing on you, my dear.
Iron is important for brain development, especially in children.
It is also considered important in terms of manufacturing and improving the function of your body’s various cells and hormones.
What is iron in the body and what is its importance and sources 2
Forms of iron element:
Here, my dear, you must differentiate between two basic types of iron found in food, which are heme and non-heme iron. Heme iron is only found in animal flesh such as meat, poultry, and seafood, while non-heme iron is found in plant foods such as whole grains, nuts, seeds, and legumes. And leafy vegetables, and it is also found in animal meat and fortified foods.

As for storing it within the body, iron is stored in the form of ferritin (in the liver, spleen, muscle tissue, and bone marrow), where it is delivered, my dear, to all parts of the body via transferrin (a protein in the blood that binds to iron and transports it).

Food sources of iron:

As we mentioned previously, my dear, the sources of iron depend on whether it is heme or non-heme, and we will list for you a list of the most important sources of the two types of iron:

Sources of heme iron:

• Meat.
• Beef or chicken liver.
• Poultry.
• Canned sardines.
• Canned light tuna.
• Seafood such as oysters and mussels.
• What is iron in the body and what is its importance and sources 3
• Sources of non-heme iron:
• Fortified breakfast cereals.
• Legumes such as beans and lentils.
• Vegetables such as spinach.
• Dark chocolate (at least 45%).
• Nuts such as walnut seeds.
• Vegetables.

Iron absorption:

It is important to know, my dear, that different forms of iron affect not only the diversity of its sources, but also its absorption, as your body absorbs heme iron better than non-heme iron.
Some factors can improve the absorption of non-heme iron, and the most important examples of factors that help improve the absorption of non-heme iron are vitamin C and heme iron, as taking them in the same meal will improve the absorption of non-heme iron, so you hear the advice that recommends adding a squeeze of lemon. Sour when you eat food full of iron, such as spinach.
As for the most important examples that hinder and prevent the absorption of iron, we have bran fiber and large amounts of calcium, especially taken from nutritional supplements and plant materials such as phytates and tannins, as these substances are found in black tea, which is the reason for the nutritional advice that warns you against drinking tea with or immediately after food. Because this would hinder the absorption of iron contained in the food consumed.
Iron deficiency:
After we learned about iron, its types, and its most important sources, we must mention the signs of its deficiency, as iron deficiency is considered common and widespread, my dear, and appears more commonly in children, menstruating women, or pregnant women, and in those who eat a diet that lacks this element. Iron.

Iron deficiency occurs in stages:
First: The mild form begins with a decrease in stored iron. This usually happens, my dear, either from following a low-iron diet (like many girls do) or from excessive bleeding. If this problem is not resolved, you will move to the next stage.

Second: The next stage, which is a greater depletion of iron stores and a decrease in red blood cells, and this ultimately leads to iron deficiency anemia (IDA = Iron Deficiency Anemia), where iron stores are consumed and there is a large loss in the total red blood cells. You must be You've heard of it, my dear, or perhaps you've suffered from it too.

Symptoms of iron deficiency anemia (IDA):

• Fatigue and weakness.
• Dizziness.
• Confusion and loss of concentration.
• Sensitivity to cold, as you will feel constant cold, especially the coldness of your extremities.
• shortness of breath.
• Fast heartbeat.
• Pale skin.
• Hair loss and brittle nails.
• Pica syndrome: a craving for dirt, mud, ice, or other non-food substances.

Treatment of iron deficiency anemia (IDA):
It is important here that you consult your doctor, my dear, as the doctor will order several specific tests, especially to detect iron in your blood, and based on that, he will prescribe the appropriate treatment for you and your condition. It is possible that he will ask you to pay attention only to the quality of your food, and to increase foods that contain iron, and it is possible You may be prescribed some nutritional supplements containing iron, so we stress the importance of consulting a doctor if you suspect that you have iron deficiency anemia.

Those at risk of developing iron deficiency anemia:
They are special cases, so attention must be paid to their iron levels and periodic and continuous examination of iron and its stores, including:

• pregnant women.
• Women in menstruation, especially women who suffer from heavy bleeding during menstruation.
• Children and infants have high iron needs due to their rapid growth.
• Older people: Aging increases the risk of malnutrition and chronic inflammatory diseases that can lead to anemia.
• Vegetarians.
• Athletes.

In conclusion, we wish you and your family complete health and wellness, and we note, my dear, the need for you to pay attention to your food and your body’s indicators, and not underestimate any abnormal symptoms that you feel, and to contact the doctor as soon as possible to find out what the problem is and solve it, especially with regard to the iron element, and after we learned about it. Its importance and benefits in our body, and the symptoms of its deficiency, which can be harmful and tiring.

Written by: Marah Muhammad

Sources:

Harvard

ncbi