Iron

Mineral

Type:

Iron is essential for the production of hemoglobin, which carries oxygen in the blood. It is crucial for energy production and overall cellular function.

Primary Function:

Men: 13.8-17.2 g/dL
Women: 12.1-15.1 g/dL

Normal Values:

Pathological Values:

< 13.5 g/dL in men and < 12.0 g/dL in women (indicates iron deficiency anemia)

>17.5 g/dL (may indicate iron overload conditions like hemochromatosis)

Iron deficiency can lead to anemia, causing fatigue, weakness, pale skin, and shortness of breath.

Symptoms/Pathology in Deficiency:

Excess iron can lead to conditions like hemochromatosis, which may cause joint pain, abdominal pain, liver disease, and heart problems.

Symptoms/Pathology in Increase:

  1. Heme Iron (well absorbed by the body):

    • Red meats (beef, lamb)

    • Poultry (chicken, turkey)

    • Fish and seafood (tuna, salmon, oysters)

  2. Non-Heme Iron (less well absorbed but important):

    • Legumes (lentils, beans, chickpeas)

    • Dark leafy greens (spinach, kale)

    • Fortified cereals and grains (bread, pasta, cereals)

    • Dried fruits (apricots, raisins)

Tips to Increase Iron Levels:

  1. Consume Foods Rich in Vitamin C:

    • Vitamin C enhances the absorption of non-heme iron. Eating citrus fruits, bell peppers, strawberries, and tomatoes with iron-rich foods can help.

  2. Avoid Iron Absorption Inhibitors:

    • Reduce the intake of coffee, tea, and dairy products during meals, as they can inhibit iron absorption.

Dietary Sources: