Iron
Support for blood, cell division, and oxygen transport
Iron is an essential mineral that plays a key role in multiple bodily functions. It contributes to the normal formation of red blood cells and hemoglobin, a protein that transports oxygen throughout the body. This process is vital for supplying energy to organs and muscles.
Additionally, iron plays a role in the cell division process. This is important for tissue growth and repair, as well as for the creation of new cells in the skin, intestines, and other organs.
Iron also contributes to normal oxygen transport in the body, which helps maintain good energy levels and physical performance.
Sources of Iron
Iron is found in both animal and plant-based foods.
Good animal sources include red meat, poultry, fish, and organ meats like liver.
Plant sources include legumes, whole grains, nuts, seeds, and dark leafy greens such as spinach. Additionally, fortified cereals often contain extra iron.
Since iron from animal sources (heme iron) is better absorbed than iron from plant sources (non-heme iron), it is important to optimise the absorption of plant-based iron.
Forms and Absorption
Iron exists in two forms:
Heme iron (from animal products) is efficiently absorbed by the body.
Non-heme iron (from plant sources) has a lower absorption rate, but absorption can be increased by consuming foods rich in Vitamin C, such as citrus fruits, peppers, or tomatoes.
Iron is absorbed in the small intestine and its absorption is influenced by other nutrients. Calcium, coffee, and tea can reduce absorption, while Vitamin C enhances it.
For optimal iron absorption, a balanced diet with a combination of animal and plant sources is ideal.
synonyms for Iron: Iron, ferrous sulfate, ferrous fumarate, ferrous gluconate, iron bisglycinate and heme iron.
