All You Need to Know About Iron: Benefits, Deficiency, Supplementation
                     All  You  Need  to  Know  About  Iron:  Benefits,
Deficiency, Supplementation
Iron is one of the vital nutrients for the proper functioning of the body. This mineral is present in
every cell of the body, and its deficiency can negatively affect people of all ages. It helps red
blood cells to produce energy and removes carbon dioxide from the body. It is naturally present
in many food items like red meat, beans, peas, dried food, green leafy vegetables, etc. It  is
important to eat iron-rich food to prevent yourself from being anemic.
 
Anemia is a disease that arises due to a lack of iron in the body. It has often been observed that
most small children and women are prone to anemia. Therefore, physicians recommend them to
take iron supplements with rich foods. There are innumerable iron supplements available in the
market; you can choose any of the iron tablets, capsules, gum, or liquid as per your choice.
According  to  experts,  the  best  iron  capsules  for  women are  those  that  contain  ferrous
fumarate, ferrous sulfate, and ferrous gluconate, as they can be easily absorbed.
How Iron Deficiency Cause Anemia?
Although there are several reasons for anemia, iron-deficiency is the most popular one.
The iron helps in transporting oxygen to each organ of the body. It is the vital element of a
protein called hemoglobin, which is present in red blood cells. This protein represents around
two-thirds of the iron of the body. If you don't consume an adequate amount of iron, your body
will not be able to make enough red blood cells, which hinders the oxygen-carrying process and
can lead to anemia. 
If oxygen is not properly supplied to the body organs, you will feel tired. The anemia can affect
your brain function as well  as the immune system. Besides this,  iron is vital  for  the proper
growth of body cells. The deficiency of iron can leave you with dry hairs, damage skin, and
brittle nails.
There are many important Iron health benefits
Iron is important for red blood cell production and also for keeping the heart cells healthy. If
you’ve been diagnosed with anemia, this condition can be greatly reduced by increasing your
iron intake. Iron supplements are often recommended for patients that suffer from anemia.
One of the most important iron health benefits is the increased oxygen that is delivered to the
cells in your body. The lack of iron results in low hemoglobin levels, which result in the following
loss of RBCs red blood cells that carry oxygen.
The lack of oxygen also deprives the skin of its natural color, which makes it appear dry. A daily
dose of iron-rich dietary foods can help to give your pale skin a healthy, radiant glow. Other Iron
health  benefits  include  the reduction in  risks for  colon cancer,  prostate cancer,  and type 2
diabetes. Hemoglobin formation in the arteries is also reduced.
There are several food sources of iron that can help to increase your Iron levels in your
body. Some of these foods are
 Spinach
 Peas
 Oranges
 Wheat germ
 Halibut
 Salmon
 Bananas
 Whole-grain foods
Vitamin C is another good Iron source, as is Zinc
Vitamin C has many health benefits. Vitamin C has been credited with healing scurvy in a trial
conducted in  the Caribbean.  Vitamin C has antioxidant  activity  that  can reduce cancer and
lessen the symptoms of arthritis. However, most people don’t know that Vitamin C can also be a
powerful source of iron!
Consuming vitamin C and iron together can be even better than consuming them separately,
increasing absorption of non-hereditary (non-heme) sources of iron into the blood stream. Iron is
necessary for the transfer of hemoglobin, which transports oxygen into the red blood cells.
So,  when  there  is  an  adequate  intake  of  vitamin  C,  the  body  can  effectively  absorb  non-
hereditary sources of  iron because iron cannot  bind to non-hemoglobin sources.  Thus,  it  is
essential to ensure that we meet the recommended daily allowance of iron in our diet to avoid
the onset of anemia.
If you’re not into fruits and vegetables, you can make some interesting dishes with vitamin c and
iron. If you enjoy cooking, here are a few ideas: You can make a light and tasty pasta sauce
using spinach, garlic, and broccoli; serve it with a lightly steamed broccoli; top with a light cream
cheese for a delicious healthy snack.
Or, you might want to try eating a nice piece of raw grilled chicken with broccoli and pepper
sprouts  as  an  interesting  side  dish  to  your  dinner.  In  any  event,  this  is  an  easy  way  to
incorporate healthy ingredients  into your diet  without  having to cook complicated meals.  As
always, check with your local nutrition centre to find out what is appropriate to eat with which
nutrients to keep your diet on track.
How Much Iron Do You Need Per Day?
Iron requirements depend on the age, sex, and health condition of the person. 
You will be surprised to know that children need more iron than adults. Although the boy and girl
have  the  same  iron  needs  in  childhood,  later  their  body’s  iron  requirements  change.  The
children between 4 to 8 years of age need 10 mg iron daily, and from ages 9 to 10 should take
at least 8 mg daily. 
The daily iron need for women between 19 to 50 age is 18 milligrams. But, if you are pregnant,
then you need to consume 30 mg elemental  iron per day.  This  is  because the developing
placenta and growing fetus demand more iron. This much iron intake cannot be obtained solely
from natural foods. Therefore, it's best for women to take iron capsules with an iron-rich diet. 
After the grand climacteric (end of menstruation cycle), the iron needs of women suddenly falls.
After, menopause women need 8 mg of iron per day. 
The men above 18 years should consume at least 8 mg per day.
Signs and Symptoms of Iron Deficiency
Symptoms of iron deficiency should be observed as soon as possible so that you can safeguard
yourself from anemia. Here are the most common symptoms of iron-deficiency.
● Extreme Fatigue
● Pale skin
● Headaches
● Brittle nails
● Dead skin and dry hairs
● A sore tongue
● Difficulty in swallowing
● Fast heartbeat
Food Fight against Iron Deficiency
You can consider the following foods to increase your increase in iron levels -:
● Beans and lentils
● Dry fruits
● Green leafy vegetables
● Whole-grain foods
● Tofu
● Iron-rich fruits (mulberries, bananas, pomegranates, apples)
When Should You Take An Iron Supplement?
If you often feel dizzy and tired and are susceptible to recurring infections, then you should take
a blood test to see iron levels in the blood. If your hemoglobin is low, then it's time to consider
an iron supplement. Don't forget to consult the physician before taking any iron tablets.
The Bottom Line -:
Iron contributes a lot to our health and survival. Hence, it is vital to regulate iron levels by having
iron-rich foods and dietary supplements.
Iron contributes a lot to our health and survival. Hence, it is vital to regulate iron levels by having
iron-rich  foods  and  dietary  supplements.  If  you  have  been  diagnosed  with  iron  deficiency
anemia, then your first course of action should be a blood test.
Once your doctor has determined that your blood tests are normal, then he will prescribe you an
iron supplement. Don’t take more than the recommended dose, and always talk to your doctor if
you feel that you need more of a supplement than your diet allows.
Remember to always follow your doctor’s dosage guidelines, and you’ll be fine. However, if you
test positive for anemia, don’t panic. Your first course of action will probably be a course of iron
supplements.
There are several types available, and your doctor will likely recommend one depending on the
results of your blood tests. Make sure that you eat plenty of leafy green vegetables, and that
you take multi-vitamins as well. With the right diet and supplements, you can overcome anemia
and other symptoms of pica.
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