B I N A R A G A . I N F O

Iron

Iron is needed for the formation of Haemoglobin, a protein in red blood cells which carries oxygen from our lungs to every part of our body, and for the formation of myoglobin, the substance that stores oxygen in the muscles. It is also involved in important chemical reactions responsible for energy metabolism. The iron we eat can be divided into two categories; haem (US: heme) and non-haem (US: non-heme) iron. Haem iron is the iron containing part of haemoglobin found in aniimal products, especially red meat, liver, and organ meats. The body absorbs haem iron five times better than non-haem iron (dietary iron from plant sources). A number of other substance can influence to amount of iron the body absorbs. Vitamin C in a meal promotes the absorption of non-haem iron. Whereas, phytic acid (found in some sources of dietary fibre), oxalic acid (found in spinach and silverbeet), and tannins (found in tea and coffee), may block absorption of non-haem iron by 50% or more.

Iron deficiency is one of the most common nutritional deficiencies. Woman lose almost twice as much iron as men due to their menstrual cycle, and over the years this may cause women to develope anaemia. Iron-deficiency anaemia developes when blood haemoglobin levels drop and red blood cells become small and pale. Its symptoms appear slowly and include fatigue, weakness, irratability, headaches, shortness of breath, lack of energy, and tingling in the hands and feet. Iron deficient anaemia can also impair the ability to do physical or mental work and may make the sufferer appear lazy and unintelligent. If you think that you have iron-deficient anaemia then consult your doctor. Do not prescribe yourself iron supplements. You may well be anaemic, but it may not necessarily be caused by iron deficiency, it may be due to internal bleeding or cancer.

During pregnancy, the RDI (US: RDA) for iron cannot be met by dietary means alone, and so every pregnant women (especially pregnant teenagers) needs consult their doctor about an iron supplement. For the rest of us, it is better to try and meet our iron requirements through dietary means.

While deficiency not toxicity is usually the problem with iron, excessive iron intake (in the form of supplements) can be hazzardous to your health. Iron toxicity can cause liver, organ and tissue damage and reduce the body's ability to use other minerals. Some people are genetically predisposed to storing iron, and for them iron-poisoning is an ever-present danger (especially if they take unnecessary supplements). Haemochromotosis is a disease that affects one in every two hundred people. These people receive an "iron-loading" gene from both parents, causing their body to store large amounts of iron. If left untreated, this condition can lead to cirrhosis of the liver, diabetes, heart failure, and increased susceptibility to infection. Also, some studies indicate that some forms of cancer are more likely in men with high levels of iron in their blood. Good sources of iron include liver, kidney, mussels, oysters, lean meat, eggs, sardines, pumpkin seeds, wholemeal bread, fortified breakfast cereals, legumes, dried fruits, nuts (especially almonds), blackstrap molasses, and green vegetables.