Iron is an important mineral which enters into the vital activity of the blood and glands. Iron exists chiefly as haemoglobin in the blood. It distributes the oxygen inhaled into the lungs to all the cells. It is the master mineral which creates warms, vitality and stamina. It is required for the healthy complexion and for building up resistance in the body.

The chief sources of iron are grapes, raisins, spinach, all green vegetables, whole grain, cereals, dried beans, dark coloured fruits, beets, dates, liver and egg yolk. The Indian Council of Medical Research has recommended an allowance of 20 to 30 mg. of iron in a balanced diet for an adult. Iron deficiency is generally caused by severe blood loss, malnutrition , infecttions and by excessive use of drugs and chemicals. Deficiency of dietary iron may cause nutritional-anaemia, lowered resistance to disease, a general run down condition, pale complexion, shortness of breath on manual exertion and loss of interest in sex.

Iron is the classic remedy for anaemia. However, there are several forms of anaemia, and iron deficiency anaemia is only one. If one is taking iron pills due to insufficient intake of iron in the normal diet, one should also take atleast 40 mg. of folic acid or folate every day, alongwith 10 to 25 mg. of vitamin B12. Both these vitamins are essential in building healthy blood cells.

Iron is an essential element carrying oxygen, forming part of the oxygen-carrying proteins - hemoglobin in red blood cells and myoglobin in muscles. It is also a component of various enzymes and is concentrated in bone marrow, liver, and spleen.

Iron is required for

The production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue) requires this nutrient.

It is also needed for the oxygenation of red blood cells, a healthy immune system and for energy production.

Deficiency of iron

Severe iron deficiency results in anemia, and red blood cells that have a low hemoglobin concentration. Anemia in pregnancy increases the risk of having a premature baby or a baby with low birth weight.

In young children, iron deficiency can manifest in behavioral abnormalities (including reduced attention), reduced cognitive performance and slow growth. In adults, severe iron deficiency anemia impairs physical work capacity.

Symptoms of iron deficiency may include fatigue, poor stamina, intestinal bleeding, excessive menstrual bleeding, nervousness, heart palpitations and shortness of breath. It may also cause your mouth corners to crack, brittle hair, difficulty in swallowing, digestive disturbances and spoon shaped nails with ridges running lengthwise.

Dosage

The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

In the case of microelements, such as trace elements, the amounts are very small, yet they are still important.

The indicated dosage for males is 10 mg per day, and 18 mg per day for females.

Toxicity and symptoms of high intake

High iron content in the body has been linked to cancer and heart disease.

People of European origin, sometimes have a genetic abnormality for storing excessive iron (1:300) where ten percent of these populations carry a gene for hemochromatosis. Iron supplements are the leading cause of death in children - so keep the supplements out of the reach of children.

A fatal dose for children could be as little as 600 milligrams. Iron can be poisonous and if too much is taken over a long period could result in liver and heart damage, diabetes and skin changes.

Large iron supplementation may also contribute to the hardening of arteries, heart disease and reducing zinc absorption.

Best used with

Iron should be taken between meals with Vitamin C, while manganese, copper, molybdenum, vitamin A and the B group are also beneficial. Iron in a supplement should be almost balanced with zinc.

When more may be required

Iron absorption is negatively affected when oxalic acid - found in spinach, Swiss chard, tea, coffee soy and some pulses. Antacid medication, coffee and tea drinkers at mealtimes, people on calorie restricted diets and women with a heavy flow during menstruation may require more iron.

Enemy of iron

Try to cut out tea and coffee at mealtimes. Iron supplements should not be taken together with calcium, zinc or vitamin E if in the form of ferrous sulfate.

Other interesting points

Some research being conducted is to test the possibility of high iron stores in the body being responsible for an increased risk to chronic diseases, such as cancer and heart disease, through oxidative mechanisms.

Food sources of iron

Heme iron (present in red blood cells and muscles) found in meat, poultry and fish - is readily absorbed; Non-heme iron - with the absorption more influenced by other dietary factors, are present in cereals, fruits, grains, beans and vegetables.