IMPORTANCE OF IRON IN HUMAN & IRON RICH DIET

 INTRODUCTION:

                            Iron (Fe) is one of the most important elements of the Human body. About 4.2 grams of Iron is present in the human body. Iron is an important component of Hemoglobin, Myoglobin and Cytochromes.

IRON RICH DIET:

            Iron can be found in both plants and animals. Following are the foods with iron.

            Plant-based:

                        Iron is present in the following plant-based diet.

·        Green leafy Vegetables (Spinach, kale & collards).

·        Fruits (Apples, Avocado, Banana & Apricot).

·        Broccoli.

·        String beans, black-eyed beans, soybeans.

·        Nuts (Pistachios, Almonds Cashews & Pine nuts).

·        Fortified Bread.

·        Fortified Cereals.

·        Seeds (Pumpkin seeds, Sesame seeds and Flax seeds).

·        Beets.

·        Brussels Sprouts.

·        Tomato.

·        Olives.

SPINACH

    Animal-based:

Iron is present in the following animal-based diet.    

·        Liver.

·        Meat (Cow, goat, lamb, chicken, Turkey and Veal).

·        Eggs

·        Fish (salmon & tuna).

·        Shrimp. 

·        Sardines.

·        Haddock.

·        Oysters.

·        Scallops.

MEAT

NOTE: Be sure to take iron with vitamin C (citrus fruit, lemon), but don’t take iron-rich food with calcium-rich products (Milk, Cheese).

QUANTITY OF IRON REQUIRED DIET DAILY:

The requirement is according to the age & gender

Children:

·       From birth to 6 months, the iron requirement is negligible and mother feed is enough.

·       From 6 months to 2 years, iron requirement is 11 mg/day.

·       From 2 years to 4 years, the iron requirement is 7 mg/day.

·       From 4 years to 8 years, the iron requirement is 10 mg/day.

·       From 8 years to 12 years, the iron requirement is 8 mg/day.

Male:

·       From 13 years to 19 years, the iron requirement is 11mg/day.

·       Males aged 19 years or above should consume iron up to 8 mg/day.

Female:

·       From 13 years to 19 years, the iron requirement is 14mg/day for menstruating females,

·       From 19 years to 50 years, the iron requirement is 18mg/day for menstruating females.

·       For pregnant women, the iron requirement is 27mg/day.

·       Females aged 51 years or above should consume iron up to 8mg/day.

For reference purposes:

·       100 grams of liver contains about 5mg of iron.

·       100 grams of beef contains about 3mg of iron.

·       100 grams of spinach contains about 2.8mg of iron.

·       1 Apple (100 grams) contains about 0.2mg of iron.

FUNCTION OF IRON IN HUMAN BODY:

            Iron present in the human body is utilized in the production of Hemoglobin, Myoglobin, and Cytochromes. Hemoglobin helps in transferring oxygen from the lungs to the tissues through blood. Myoglobin is found in muscle and it helps to store oxygen. Cytochromes are important for metabolism, they act as enzymes and are involved in most of the catabolic and anabolic reactions.

IRON STORAGE IN HUMAN:

                                    Iron is stored in the human body in liver, spleen, muscle, and bone marrow. Although the male adult on average has 1,000 mg of stored iron, which may last for around three years, women typically only have 300 mg, which can only last for about six months. It is present in blood in the form of transferrin & stored in the form of ferritin (25%of total iron) and hemosiderin.

DEFICIENCY OF IRON:

                                    The main effect of deficiency of iron in the human body is IRON DEFICIENCY ANEMIA. Due to the lack of iron stores in the human body, the body cannot make Hemoglobin and it will cause anemia. Severe deficiency of iron can cause TINNITUS and HEARING LOSS. Other diseases include HAIR LOSS AND ULCERS in the mouth or gastrointestinal system. In children, it causes another disorder called PICA, an urge to eat mud, sand, chalk, pebbles, charcoal etc. so if your kid has a habit of eating such things get him checked for iron deficiency.