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Diet
& Nutrition Iron
What
is Iron?
Iron is a mineral available in two forms: haem and non-haem. Haem iron is
only found in animal flesh abd is absorbed into the human body more easily
than non-haem (although it is important to note that absorption of iron
depends upon a number of other factors - see below.
The presence of haem iron in animal
flesh foods such as liver has led many doctors over the years to recommend
meats to people suffering from anaemia, despite the fact that consumption
of meats can have other detrimental health consequences.
Non-Heam iron, on the other hand, is
the form in which the majority of iron found in meat is held and it is
also found in abundance in plant foods (see Best sources)
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Factors
which influence iron absorption
- Only about 5 - 15 per cent of
iron found in foods is absorbed by the body although this can rise to
as much as 50 per cent in cases of anaemia. This means that iron
absorption is influenced by the amount of iron in the body's tissues.
- Vitamin C (which aids absorption)
- Tannin - found in tea - (which
hinders absorption)
- Food preservative EDTA (which
hinders absorption)
- Phytates, oxalates and phosphates
- found in some plant foods (which can reduce absorption)
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Function
- Enables the
transport of oxygen from lungs to the tissues
- Stores oxygen in muscle tissue
- Essential for hair growth
- Essential for a healthy immune
system and mental function
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Signs
of deficiency
- Pale appearance
- Fatigue and irritability
- Under-functioning immune system
leading to increased susceptibility to infection
- Heart palpitations
- Anaemia
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Notes
The major cause for iron depletion is loss of blood itself (e.g. in
menstruation which can cause between 0.5mg - 1.4mg of iron to be lost
during every day of the menstrual period).
Iron supplements
should only be taken with the help of a qualified health practitioner as
excessive doses can be dangerous - even life-threatening.
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This page was last updated on 25 October 2006 15:44:36
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