Essential for everyone’s health and found in many foods, iron sometimes needs to be supplemented through dietary supplements. The right amount of iron in the body balances many enzymes in the body.

Function of Iron

As important for the body as vitamin D and other minerals, iron plays a central role in the production of red blood cells—in other words, it is responsible for 90% of red blood cell production. It also ensures optimal oxygenation of cells throughout the body. Thanks to iron, blood has its red color because it carries a large number of iron atoms at the core of its cells. This is one of the main elements that must be ingested through diet since the body cannot produce it or metabolically convert other nutrients into iron. This mineral is present in 90% of living beings and helps prevent diseases by strengthening the immune system.

The vast majority of people do not eat enough foods to meet the necessary and adequate amounts of iron daily. The best way to monitor this amount is through a blood test to see if everything is in order and whether your diet alone is sufficiently providing the required iron. Only one kind of anemia disease cannot have iron intake—sickle cell anemia requires a diet low in iron to prevent crises.

Foods That Contain It

A huge range of foods contain this substance so important for the body. You just need a balanced and correct diet to achieve sufficient levels in the body. The main foods that contain a satisfactory amount of iron per serving are:

  • Grains (beans, chickpeas, lentils)
  • Red meats
  • Dark green leafy vegetables (collard greens, watercress, escarole, arugula)
  • Nuts
  • Sugar cane derivatives (rapadura, brown sugar)
  • Açaí

Normally, animal-based foods such as milk and eggs are also important sources of iron, but relying only on these should not be the approach for maintaining iron levels in the body. These foods do not have the same iron levels as the foods mentioned above. Beans, for example, a 100g serving contains 7.1mg of iron, which is equivalent to 10 daily servings of milk and eggs. Other foods such as dark chocolate, seafood, and dark vegetables like beets also contain a considerable amount of iron. However, iron from animal sources is absorbed 30% better than that from plant sources. To help with good iron metabolism in the body, it is recommended to consume foods rich in vitamin C after or during meals. You can include foods like oranges, guavas, lemon juice, pineapple, and kiwi as desserts or natural juices, preferably, to promote the best absorption of the nutrient.

You can boost the amount of iron in your diet by also using pots made of iron to prepare meals for the family. Cooking beans in an iron pot considerably increases the already abundant amount present in the beans. Also, avoiding foods containing calcium right after meals helps with better iron activity in the body. Other foods high in fiber may also reduce the amount of iron absorbed by the body.

Absence and Excess of Iron

Any extreme causes harm to the body, and iron is no different. The most common iron deficiency among people is called anemia. It is caused by a low intake of iron-rich foods or by insufficient supplementation through iron pills. Usually, people become anemic due to not having the ideal amount of red blood cells in their bodies. This deficiency leads to consequences like drowsiness, sluggishness, weakness, insomnia, low immunity, slow thinking, and especially leg pain. Women with low iron levels may have their menstrual cycles drastically altered. Hormonal imbalance occurs, resulting in unstable cycles or even absence of menstruation. Coincidentally, women of reproductive age can mainly suffer from anemia during their reproductive years, which can interfere with conception.

Excess iron can also cause problems. The ideal amount of iron in the body of a healthy adult is between 40 and 160mcg; above this amount is considered iron overload disease, or hemochromatosis. This disease brings a kind of “rust” to the organs, which affects each organ individually. The consequences of this disease can lead to organ failure. The liver and pancreas, where most of the enzymes ingested by the body are processed, are the first to be affected by the disease. The disease also causes hormone production dysfunction in the pituitary gland. Although rarer than anemia, hemochromatosis brings serious health problems.

Iron in childhood nutrition is extremely important. Children who do not easily consume iron-rich foods should be guided by their pediatrician to take the ideal dose of the mineral via supplements. The dosage for each age group is as follows:

Infants: Starting at 11mgChildren: From 7 to 11mgAdolescents: From 8 to 15mgMen: From 8 to 16mgWomen: From 8 to 18mgPregnant women: From 27 to 66mgWomen who are breastfeeding: From 12 to 21mg

During Pregnancy

It is very common to have anemia during pregnancy. Iron is very important for both the mother and the baby to prevent this deficiency. It helps in forming the arteries of the placenta and also contributes to adequate and optimal oxygenation of the fetus. During pregnancy the required amounts of iron practically double, so a pregnant woman’s diet should be rich in iron. Iron is important during pregnancy because, without adequate levels, labor may occur prematurely with great complications and risk of death for the baby.

Pregnant women should preferably eat liver, beans, and, if necessary, supplement with iron capsules—always under the guidance and monitoring of the obstetrician during prenatal care. Women who are breastfeeding should double their iron intake. All nutrients are excreted through breast milk, as babies also need a considerable amount of iron for ideal growth.

Photo: Roger Smith, Julia Frost