Iron: an essential nutrient

Iron contributes to normal oxygen transport in the body and contributes to normal formation of red blood cells and haemoglobin. Iron contributes to the reduction of tiredness and fatigue and contributes to the normal function of the immune system.

IRON IN THE BLOOD

Red blood cells (erythrocytes) are the functional component of blood responsible for transporting gases (O₂, CO₂) and nutrients throughout the human body, as well as maintaining systemic acid-base balance.

Iron is an essential nutrient for the well-being of our body, as it is a mineral necessary for the production of hemoglobin-a protein found in red blood cells that transports oxygen throughout the body via the bloodstream. Each human red blood cell contains approximately 300 million hemoglobin molecules.

WHAT IS HAEMOGLOBIN?

Haemoglobin is a complex protein that contains a heme group with an iron atom at its center. It is the iron that enables oxygen to bind and be transported from the lungs to the rest of the body. Without oxygen, no cell can function or survive.

In certain situations, the amount of haemoglobin in the blood is insufficient to perform the essential task of delivering oxygen to the tissues in our body.

What are the benefits of iron?

Iron is an essential mineral for the body’s well-being as it is necessary to produce haemoglobin, the protein that transports oxygen from the lungs to the rest of the body. But that’s not all.

What is the role of iron in our body?

Iron participates in the activity of many enzymes and is necessary for physical growth, neurological development, cellular functioning, and the production of certain hormones.

  • Iron contributes to normal cognitive function

  • Contributes to the normal formation of red blood cells and haemoglobin

  • Contributes to the normal oxygen transport in the body

  • Contributes to normal energy-yielding metabolism
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Which foods are richest in iron?

  • Lean meat
  • Liver
  • Fish
  • Shellfish
  • Beans and Lentils
  • Nuts
  • Vegetabls (spinach, tofu, soy)
  • Fortified cereal-based products
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Who needs iron the most?

  • Athletes

    Endurance athletes, especially those engaged in aerobic activities, often exhibit lower hemoglobin levels, even in the absence of underlying conditions

  • Women of childbearing age

    Heavy menstrual bleeding can lead to low iron levels

  • Elderly

    Low iron levels is a common condition in the elderly, often linked to nutritional deficiencies or chronic diseases. This may be compounded by inadequate intake of vitamin B12 and folic acid

Low Levels: Keep These Causes in Mind

The possible causes of low iron levels in the blood include:

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When to supplement iron?

The iron in the body comes from the diet, which, if varied and balanced, can be sufficient to offset losses and maintain adequate levels of this mineral.

However, certain factors can lead to, low iron levels particularly:

  • A diet low in iron
  • Certain conditions that cause reduced absorption of dietary iron
  • Pregnancy and breastfeeding, where the body’s need for iron increases due to higher demands
  • Loss of blood due to heavy menstrual periods

In cases of low iron levels in the blood or increased need, taking an iron food supplement can be helpful.

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Folic acid nutrient overview

What is folic acid and what is it for?

Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods.

  • Folate contributes to normal blood formation

  • Contributes to normal psychological function

  • Contributes to normal homocysteine metabolism

  • Contributes to maternal tissue growth during pregnancy

Folic acid requirements in the blood

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How does folic acid work?

After ingestion, folic acid is converted in the liver and other tissues into its active metabolite, tetrahydrofolate (THF), through a process that involves the enzyme dihydrofolate reductase.

When to supplement folic acid?

Although folic acid is available through diet, there are certain stages of life where folic acid supplementation can help:

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In general, a balanced diet that includes natural sources of folates, such as leafy green vegetables, fresh and dried fruits, legumes, and animal-derived foods, can help meet the daily folic acid requirements. However, cooking and storage can reduce the folate content in foods. In some circumstances, taking folic acid supplements may be beneficial.

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Food supplements should not be used as a substitute for a varied diet and healthy lifestyle.