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:
Heme Iron (well absorbed by the body):
Red meats (beef, lamb)
Poultry (chicken, turkey)
Fish and seafood (tuna, salmon, oysters)
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:
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.
Avoid Iron Absorption Inhibitors:
Reduce the intake of coffee, tea, and dairy products during meals, as they can inhibit iron absorption.
Dietary Sources:
