Iron(Fe)

Iron(Fe)

Definition: Iron is an essential trace mineral that plays a critical role in various biological functions, primarily in the formation of hemoglobin, myoglobin, and various enzymes. It is vital for oxygen transport, energy production, and overall cellular metabolism.

Importance of Iron(Fe)

• Oxygen Transport: Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to tissues throughout the body. It is also found in myoglobin, which helps store oxygen in muscles.
• Energy Production: Iron is involved in the electron transport chain within mitochondria, facilitating ATP (adenosine triphosphate) production.
• Immune Function: Adequate iron levels are important for maintaining a healthy immune system, as iron is necessary for the proliferation and maturation of immune cells.

Dietary Sources

Iron can be obtained from various food sources, which are categorized into two types:

Heme Iron: Found in animal products and is more readily absorbed by the body. Sources include:

• Red meat (beef, lamb)
• Poultry (chicken, turkey)
• Fish (salmon, tuna)

Non-Heme Iron: Found in plant-based foods and is less efficiently absorbed. Sources include:

• Legumes (beans, lentils)
• Nuts and seeds (pumpkin seeds, cashews)
• Whole grains (quinoa, brown rice)
• Leafy green vegetables (spinach, kale)

Deficiency and Toxicity

• Deficiency: Iron deficiency can lead to anemia, characterized by fatigue, weakness, pale skin, and shortness of breath. It may also impair cognitive function and immune response.
• Toxicity: Excessive iron intake can cause toxicity (iron overload), leading to conditions such as hemochromatosis. Symptoms may include abdominal pain, fatigue, joint pain, and damage to organs like the liver and heart.

Conclusion

Iron is a crucial mineral necessary for numerous physiological functions, including oxygen transport and energy metabolism. Ensuring adequate intake through a balanced diet is essential for maintaining optimal health.

References

1. National Institutes of Health. “Iron – Fact Sheet for Health Professionals.” Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
2. Beard JL. “Iron biology in immune function, muscle metabolism and neuronal functioning.” Journal of Nutrition. 2001; 131(4): 568S-579S. Available from: https://doi.org/10.1093/jn/131.4.568S
3. Cook JD, et al. “Iron deficiency: definition and diagnosis.” Journal of Blood Medicine. 2013; 4: 1-7. Available from: https://doi.org/10.2147/JBM.S40220