What is Iron,and its importance to our body?

What is Iron,and its importance to our body?

Iron is an important nutrient for our body and for our health. It helps our cells "breathe." Iron works with protein to make the hemoglobin in red blood cells. The hemoglobin carries oxygen to all parts of the body so it can perform its normal functions. Iron is also a part of myoglobin, a protein that helps muscle cells store oxygen. Without enough iron, the body's fuel cannot be properly synthesized. Iron is present in many foods and absorbed into the body through the stomach and is stored in the liver, spleen, and bone marrow.

Function of iron

To carry oxygen around the body. Every cell in the body needs oxygen. Think of our blood stream as a highway and iron (present in the hemoglobin of red blood cells) as the vehicle that carries oxygen from our lungs to wherever it is needed. It is easy to see why iron is vital for life. Ensuring a healthy immune system. The cells, which fight infection and defend the body against foreign organisms, depend on adequate stores of iron. If our iron stores are low our body is prone to more frequent infections. Making Energy. Iron is essential in the chemical reactions that produce energy from food. Therefore, if the iron levels are adequate, then our body may not be able to use all the energy available to it.

• IRON REQUIREMENTS

The amount of iron you need depends on your age, gender and activity level. Most individuals can obtain enough iron from foods and do not require a supplement

• The greatest need for iron is during growth or periods of blood loss.
• Young children, adolescents and pregnant women have increased needs because of the growth-taking place during these periods.
• The demands during pregnancy are so large that an iron supplement is recommended for pregnant women.
• All women of childbearing age have increased requirements because of the losses from menstruation.
• Competitive athletes may also experience an increased need for iron.
• Seniors should consume adequate quantities of iron-rich foods and be particularly careful to incorporate vitamin C sources with their meals.

Iron Recommendations

Age Group	Requirements (mg /per day)
Infants and Children
1 - 3 years 4 - 8 years	7 10	Because of rapid growth and development
Men
9 - 13 years 14 - 18 years 19+ years	8 11 8	For marinating their iron stores and haemoglobin levels
Women
9 - 13 years 14 - 18 years 19 - 50 years 51+ years	8 15 18 8	Puberty promotes quick and rapid growth spurt in adolescents so the need for iron is high. Women of childbearing age have increased need because of the losses from menstruation. With increasing age the need for iron declines
Pregnancy
18 years and above	27	The growing foetus has high requirements of iron, which needs to be supplemented through mum's diet. The blood loss during childbirth adds on to the needs, The reason for which an iron supplement is recommended for pregnant women.

IRON DEFICIENCY ANAEMIA

Iron Deficiency Anaemia (also called IDA) is a condition where a person has inadequate amounts of iron to meet body demands. It is condition where there is a decrease in the amount of red cells in the blood caused by having too little iron. Iron deficiency Anaemia is the most common form of Anaemia. About 20% of women, 50% of pregnant women, and 3% of men are iron deficient.

Causes Of Iron Deficiency anaemia

Not eating enough iron rich foods, for example, those on restrictive diets and vegetarians. Increased demand for iron, for example to replace blood loss (e.g. during menstruation) or in times of growth (such as childhood, adolescence) or physical activity. Poor Absorption of iron by the body (elderly, due to ulcers/ hemorrhoids or use of certain medicines.

If iron is lacking in the diet, iron reserves in the body are used. Once this supply is depleted the formation of hemoglobin is affected. This means the red blood cells cannot carry oxygen needed by the cells. When this happens, iron deficiency occurs and Anaemia results.

SYMPTOMS Of IRON DEFICIENCY AN ANAEMIA

Anaemia is a silent attacker. Seldom is it diagnosed immediately. But it helps to keep alert about these symptoms

You have pale skin and dull eyes
Your tongue appears redder than usual
You're constantly tired and lethargic
Even minor activity results in breathlessness and a racing heart beat
You find it difficult to concentrate, resulting in poor academic performance
You're prone to irritability and moodiness
You have strange food cravings
You experience loss of appetite
Some people with iron deficiency Anaemia always feel cold. They feel cold because iron plays a role in regulating the body's temperature.

TACKLING ANAEMIA
It's all in the diet. Getting the right amount of iron and other nutrients from food is very important. As we grow older we need more iron and nutrients but tend to pay less and less attention to what we're eating. A little care with diet can help keep anemia at bay.
Iron is found in two different forms in foods. They are called 'Haeme' and 'Non Haeme' iron. Animal foods like meat, fish, poultry, egg etc contain iron in its haeme form while the non-haeme form of iron is found in all plant foods.
Haeme iron is more easily absorbed than non-haeme iron and hence animal foods are considered to be a comparatively better source of iron. But vegetarians need not despair, for there are plenty of iron rich plant sources as is demonstrated.

Sources of Iron (mg/ 100 gm)

Good sources Fair sources Poor sources Garden cress seeds (subza) 100.0 Mint (phudina) 15.6 Coconut, dry 7.8 Black til 56.7 Cumin seeds (jeera) 11.7 Dates, dried (kharek) 7.3 Cauliflower greens 40.0 Colocasia leaves (patra na patta, alu che paan) 10.0 Cashew nuts (kaju) 5.8 Rice bran 35.0 Soybean 10.0 Kidney beans (rajma) 5.1 Cow pea (chawli beans) 20.1 Bengal gram, roasted (chana) 9.5 Almonds (badam) 5.0 Rice flakes 20.0 Moath beans (math) 9.5 Whole wheat flour (gehun ka atta) 4.9 Parsley 17.9 Sesame seeds (til) 9.3 Jowar 4.1 Dill (shepu) 17.4 Cow pea leaves (chawli) 8.6 Ragi (nachani) 3.9 Poppy seeds (khus-khus) 15.9 Bajra 8.0 Jaggery (gur) Groundnuts (shengdana) 2.6 2.6 Pineapple Lettuce 2.4 2.4 Fenugreek leaves (methi) 1.9 Spinach (palak) 1.1

DO'S AND DON'TS OF ANAEMIA

• Eat iron-rich legumes - Dried beans and peas are the most iron-rich plant sources in our diet. Soya bean is a valuable source of iron, vitamin B12 and protein. To combat anaemia add a quarter cup of Soya bean in the form of beans or flour to your diet everyday. The simplest way is to add 100 Gms of Soya flour to 1 kg of wheat flour to make chapattis.

Add on Vitamin C - Good news for vegetarians: vitamin C enhances the absorption of non-haeme iron from vegetables, fruits and fortified cereals. A glass of fresh orange juice with breakfast can more than double the amount of iron your body absorbs. Remember however that Vitamin C and iron work only when eaten together.

• Combine grains and vegetables with meat - The unidentified animal protein factor found only in meat, poultry and fish enhance the absorption of plant iron when meat and vegetables are eaten together. To boost your iron reserves, add spinach (palak) to parathas, dals, vegetables or soup and serve with lean meat.
• Cook in iron pots - In the old days the iron that leached into food from iron cooking pots and pans was the best unintentional fortification. Although an iron pot can only add non-haeme iron, it can make a big difference to your diet. So try to use iron pots and pans whenever practical.
• Add some fortified foods to your diet - Boost your iron intake by adding iron fortified or enriched breakfast cereals to your diet.
• Try to avoid refined and processed foods - Go easy on Maida, pasta, noodles, polished rice, ready-to-eat foods, etc. Try to replace sugar with jaggery, which is a rich source of iron.
• Beware the calcium effects - Don't combine an iron-rich meal with too many cheese sauces and milk shakes. Milk and cheese don't contain the animal protein factor, and can in fact slightly inhibit iron absorption, primarily because of the high calcium and phosphate content.
• Don't go overboard with the fibre - Too much fibre hinders the absorption of iron. Some types of fibre, like bran, bind to non-haeme iron and move through the digestive system quickly, giving the iron little chance to be absorbed.
• Don't drink tea or coffee with your meals - The tannins in these beverages bind with iron, making less of it available to your body. A cup of tea with breakfast can block three-fourths of the iron that you would have otherwise absorbed.
• Take supplements if required - Pregnant women need iron supplements since it's extremely difficult to meet the increased demand for iron through meals. It is advisable to take supplements at night, on an empty stomach, along with some orange juice to avoid a stomach upset and ensure maximum absorption.