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Today most of the people are suffering from iron deficiency, which is due to the foods we are eating. Iron deficiency causes many disease. One of the common one is iron deficiency anemia. It is very important to take such diet which contains sufficient iron content in the food. It thus helps to improve overall health and also prevent from iron deficiency anemia. 

Iron is the mineral used by our body to make hemoglobin, a protein in red blood cells, which carries oxygen from the lungs to all parts of the body. About 65 percent of iron is present in hemoglobin. The body needs iron for the growth and development and hormone synthesis and it also helps to keep the immune system healthy. Myoglobin is another protein, present in muscle tissue, which contain iron but in smaller amount. This protein carries oxygen in muscle and provides energy during physical movements. 

Types of iron in food

Two different types of dietary iron are found in food — heme iron and non-heme iron. The body absorbs them at different rates.

Plants and iron-fortified foods contains non-heme iron.  Meat, poultry, fish or other animal products contains both heme and non-heme iron. Heme iron intake is typically found to be less in person’s life than non-heme iron. The absorption of heme iron is more in the body than the non-heme. 

While people who are in non-vegetarian diet consumes both types of iron and those who are in vegetarian diet consume only one type of iron i.e. non-heme type, which therefore increases the risk of developing iron deficiency anemia as compared to non-vegetarians. The factor for causing iron deficiency in vegetarian people is also that non-heme type do not absorb much than the heme iron. 

Recommended Daily Allowance (RDA)

According to the National Institutes for Health (NIH), the RDA for iron differs depending on sex, age and health status but women’s who are pregnant requires more among all. 

Infants 0-6 months: 0.27 milligrams (mg)

Infants 7-12 months: 11 mg

Children 1-8 years: 7-10 mg daily

Males 19 or older- 8 mg daily

Females 19- 50 years-18 milligrams (mg) daily

Females 51 or older-8 mg

Pregnant woman - 27 mg daily 

Breastfeeding woman- 9 mg daily

If people do not get sufficient iron, they can take iron supplements also. 

Symptoms of iron deficiency

Generally, iron deficiency occurs when our body does not get sufficient iron. Insufficient iron will stop producing sufficient hemoglobin, which helps to carry oxygen in the body. Body tissue and organ are therefore unable to perform function, which is due to insufficient oxygen level. This cause anemia. Symptoms of iron deficiency includes: 

• Fatigue
• Dizziness
• Unusual tiredness
• Skin Paleness
• Hair loss
• Irritability
• Brittle nails
• Shortness of breath
• Swelling and soreness of the tongue and mouth
• Pica, a craving to eat dirt, brick or sand
• Restless leg syndrome

Cause of Iron deficiency: Iron deficiency is more common now a days worldwide. The few causes of iron deficiency are 

• Pregnancy: In this iron requirement increased.  
• Females of childbearing age
• Poor diet causes iron deficiency
• Frequent blood donation 
• Infants and children, who are prematurely born 
• Inflammatory bowel disease
• Vegetarians and vegans
• Blood loss due to heaving bleeding occurs in injury. 

How to increase iron absorption

There are many foods that can increase iron absorption, while some of the foods containing phytates (cereals and grains), calcium (milk and dairy) and polyphenols (tea and coffee) can reduce the iron absorption. Foods which increase iron absorption are those that are rich in vitamin C, or ascorbic acid like orange juice and vitamin A. Other foods include meat, fish and poultry. Soaking or fermenting phytate-rich foods may help increase iron absorption.

Foods rich in Iron

As both the type of iron are not present in veg diet, so it is advisable to increase their diet which include plenty of iron-rich foods. 

Foods containing both heme and non-heme iron include red meat, chicken, seafood’s like oysters lentils and beans, tofu, fortified breakfast like cereals, dried fruits, such as prunes, figs, and apricots, nuts seeds eggs soya.

Foods for vegetarians, which is rich in non-heme iron includes legumes, including beans, peas and lentils, are great sources of iron. Nuts like cashew, almonds (1–1.6 mg of iron per ounce), Seeds like Pumpkin, Sesame, Hemp and Flaxseeds (contain iron around 1.2–4.2 mg per two tablespoons), Leafy greens, such as spinach, kale, collard and beet greens (contain between 2.5–6.4 mg of iron per cooked cup). Potatoes contain significant amounts of iron, mostly concentrated in their skins. One large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron and more foods are available. 

Iron Overdosing

Too much of anything is bad and so very true for iron. When too much iron is accumulated in the body, it is known as iron overload. This cause

• Abdominal pain
• Nausea and vomiting
• Fainting and dizziness
• Upset stomach

Hemochromatosis- a genetic condition, where the body absorbs more iron than it is required. As a result, the iron can build up to toxic levels. If left untreated, will become dangerous. People with hemochromatosis should avoid taking iron and vitamin C supplements.

Outlook

Iron is a very important mineral which our body needs in daily food diet, as its deficiency can hinder body development and growth and many other functions. But on the other hand, over iron intake, will also cause many complications in the body. It is advisable to take iron to that much, which is required in the body.  Anyone who experiences symptoms of iron deficiency or iron overload should reach to a doctor.