What Does Iron Do for the Body?

Iron is an essential mineral in the human body. It plays a variety of roles and functions, from helping the body to produce red blood cells, to providing energy. Iron is also essential for the absorption of other minerals and vitamins from the food we eat. In this article, we will explore what iron does for the body, why it is important and how to get enough of it in your daily diet.

What Role Does Iron Play?

Iron is a mineral found abundantly in the body, mostly in the form of hemoglobin. Hemoglobin is the protein responsible for carrying oxygen throughout the body. Without enough iron, the body’s hemoglobin levels decrease and it is unable to function properly. Low hemoglobin levels can lead to anemia, fatigue, and other complications. Iron helps to ensure that the cells in the body have the proper amount of oxygen to remain healthy and functioning at their best.

Iron also plays an important role in the metabolism of fat, carbohydrates and proteins. It helps break down and use these nutrients for energy. In addition, iron also helps to maintain healthy skin, hair, and nails by helping to transport oxygen and other essential nutrients to these tissues.

Finally, iron helps to carry out immune system functions, such as fighting off infection and disease. Iron helps the body to produce cytokines, which are molecules that target and destroy bacteria, viruses, and other disease-causing agents.

Why is it Important to Get Enough Iron in Your Diet?

Because iron plays such an important role in the body, it is essential to make sure you get enough in your diet. Not getting enough iron can lead to iron deficiency anemia, which can cause tiredness, lethargy, headaches, dizziness, and other health problems. Some of the more common symptoms of an iron deficiency include:

· Pale skin

· Shortness of breath

· Chest pain

· Weakness and dizziness

· Fatigue

· Brittle nails

· Cravings for ice, dirt, or clay

· Hair loss

A healthy diet should include iron-rich foods such as lean red meat, poultry, fish, legumes, fortified cereals, green leafy vegetables and nuts. The suggested daily intake of iron for adults is 8-18 milligrams per day.

How to Increase Your Iron Intake

To help prevent iron deficiency anemia, it is important to increase your iron intake. Here are some tips for increasing your iron intake:

· Eat iron-rich foods such as lean red meat, poultry, fish, legumes, fortified cereals, green leafy vegetables and nuts.

· Try eating iron-rich plant-based sources such as spinach, black beans, lentils and other legumes.

· Increase your vitamin C intake by eating fruits such as oranges and tomatoes. Vitamin C helps your body to absorb iron from food.

· Eat iron and protein-rich breakfast smoothies. Blend together Greek yogurt, banana, peanut butter, strawberries, spinach and a drizzle of honey for a delicious and nutritious breakfast option.

· If you’re deficient in iron, consider taking an iron supplement. Talk to your doctor or pharmacist about the best type and dosage for you.

Conclusion

Iron is an essential mineral in the human body that plays a variety of roles, from carrying oxygen to producing energy. Not getting enough iron can lead to iron deficiency anemia, which can cause a wide range of health issues. To ensure you get enough iron, incorporate more iron-rich foods into your diet and talk to your doctor or pharmacist about taking an iron supplement.