Iron

Iron is an essential element which is not made by the body. It is needed for the production of blood and, while our bodies rely on the foods we eat for a healthy supply of iron, only 10 to 30% of the iron we consume is absorbed and utilised.

About 70% of the body’s iron is found in the red blood cells, where its called hemoglobin, and in the muscle cells, where it’s called myoglobin.

Hemoglobin is the part of the red blood cell that gives blood its red colour. It is necessary to transport oxygen from the blood in the lungs to the tissues. Myoglobin accepts, stores, transports and releases oxygen.  

Iron is needed for proper immune function and is a component of the enzymes involved in the synthesis of collagen and some neurotransmitters as well as proteins that are essential for respiration and energy metabolism.

About 25% of the iron in the body is stored as ferritin, which is found in the cells and circulating in the blood. Men have about three times more stored iron than women do. If iron intake through the diet is too low, the stores become depleted and hemoglobin levels start to fall.

Anemia occurs when the body does not have enough iron to produce hemoglobin and the iron stores become deleted. 

As iron stores start to become depleted there may not be noticeable symptoms so it can go unnoticed for some time, but as the body becomes more deficient, the symptoms intensify.

Causes of iron deficiency anemia include:

• Blood Loss: Blood contains iron within red blood cells so if you lose blood, you lose iron. Due to excessive blood loss, women with heavy periods are commonly at risk of iron deficiency as are people with slow, chronic blood loss within the body, such as from a peptic ulcer, a hiatal hernia, a colon polyp or colorectal cancer. Gastrointestinal bleeding can result from regular use of some over-the-counter pain relievers, especially aspirin.
• Low intake of iron rich foods in the diet: The body relies on the iron from the foods we eat. Too many processed foods and too little good quality food can prevent us from getting the daily iron requirements. A poor diet can further deplete nutrients such as iron because of the extra requirements to break those foods down. Infants and children grow very quickly and during these growth periods the requirements for iron are higher so if the diet doesn’t provide a rich enough source, they may become depleted too.
• Inability to absorb iron: Iron is absorbed from the small intestine into the bloodstream. Intestinal disorders such as Celiac disease can compromise the digestive systems ability to absorb iron from food. Surgical removal of parts of the intestine can also compromise iron absorption.
• Pregnancy: Without iron supplementation many women could become iron deficient in pregnancy. This is due to the extra volumes of blood circulating in the body and the needs of the growing fetus.

Athletes who are iron deficient may experience a decline in their performance and stamina because the lack of hemoglobin reduces the ability of the body to transport oxygen to the muscles. This stresses the body and can weaken the immune system.

Iron deficiency anemia signs and symptoms may include:

• Extreme fatigue
• Weakness
• Pale skin
• Chest pain, fast heartbeat or shortness of breath, palpitations
• Headache, dizziness or light-headedness
• Cold hands and feet
• Inflammation or soreness of your tongue
• Brittle nails
• Unusual cravings for non-nutritive substances, such as ice, dirt or starch
• Poor appetite, especially in infants and children with iron deficiency anemia

As you can see, these signs can overlap with other nutrient deficiencies, so you want to be sure iron deficiency is the problem before supplementing. Ideally an iron study blood test should be done to determine if low iron is the problem. Overloading the body with iron can be dangerous because excess iron accumulation can damage your liver and cause other complications. 

Foods rich in iron include:

• Red meat, liver, pork and poultry
• Seafood
• Beans
• Dark green leafy vegetables, such as spinach
• Dried fruit, such as raisins and apricots
• Iron-fortified cereals, breads and pastas
• Peas

Eating foods rich in vitamin C aid the absorption of iron so aim to include those in combination with your iron rich foods. Squeezing lemon juice over green veggies or adding a vitamin C supplement to an iron supplement can be very helpful for optimal absorption.

Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 4 July 2024 to learn more. Listen to my next interview on Thursday at 7.45am.