The mineral Iron

Iron is important for our body and especially for the red blood cells. It is needed as part of the production of hemoglobin and also gives it its red color. Hemoglobin in turn ensures the transport of oxygen in our blood to the organs and tissues. Iron is a trace element, which means that we only need very little of it. But that little bit is very important because a shortage of iron also means a shortage of oxygen for our tissues, which in turn causes paleness and fatigue and even dizziness. And of course we don't want that.

What's it in?

Iron is naturally found in food sources such as potatoes, vegetables, meat, fish, legumes, beans and grains. Some examples are:

There are two types of iron that are useful for the body and that are: heme iron and non-heme iron. Heme iron occurs in blood and, of course, also in meat. Heme iron is easier for our body to absorb than non-heme iron. Non-heme iron comes from plants and thus, for example, vegetables, fruit, which makes it more difficult for the body to absorb. That's also one reason why vegetarians are more likely to be deficient in iron than meat eaters.

In addition, the absorption of iron can be further inhibited by the influence of coffee or black tea (caffeine), red wine, tea and grapes (tannin). So if you already have an iron deficiency, it is never advisable to drink such drinks during a meal. On the other hand, there is also something that significantly improves absorption and that is vitamin C! A shortage of iron in your blood does not always mean that you eat too little iron-containing food, it can very easily have another cause than that. As said before, because of drinks during a meal or because the body simply cannot absorb it for other reasons. For example, because you have had small bowel surgery, inflammation in the small intestine or Crohn's disease. Even then, the absorption of iron is disturbed because the intestinal wall cannot properly absorb the iron.

How much iron you need also depends on your gender and your age. For example, women need more iron because of menstruation, because during menstruation women lose twice as much iron than men. The need for iron is also greater than normal during pregnancy. As far as is known, a daily amount of 9 mg for men and 15 mg for women is required.

When there is a shortage of iron, this can manifest itself through anemia, weakness, dizziness and pale skin. These are usually the most noticeable symptoms. Furthermore, problems can also arise in the gastrointestinal system through inflammation or duodenal ulcers (usually of the colon) and sometimes even tumors. That is why it is also important that, when one turns out to have an iron deficiency, it is investigated how that deficiency arose. Unfortunately, many GPs are more likely to treat symptoms, so they quickly prescribe steel tablets so that the iron deficiency is replenished. It would be better if the cause was sought.

Just as one can have a shortage of iron, it is also possible and certainly not desirable that one has an excess of iron. This can affect the liver. So do not take iron tablets on your own. When an excess of iron is formed, "hemochromatosis" can develop. This is an iron overload disease where all excess iron is stored in the liver. Other organs can also be affected. This can be life-threatening.

Never start taking iron supplements on your own. If you think you have a deficiency, go to the doctor and have a blood test. Balance is important when you are talking about iron. But, isn't that so with everything in life? So take your body seriously and treat it with respect!