Iron (Fe)

The mineral Iron is found in every living cell. There is a total content of 5g in the body or about 50 mg/kg of body weight. This mineral exists in the body in combination with protein and its importance for health has been recognized for centuries. Its major function is to form hemoglobin (it gives cells their red color) by combining with protein and copper. Hemoglobin transports oxygen in the blood from the lungs to the rest of the body. Iron is also necessary for the formation of myoglobin found in muscle tissue; supplies oxygen to muscle cells to be used in reactions for muscle contraction.

Several mechanisms to absorb this mineral are used by the body and either ferric or the naturally occurring ferrous iron are utilized. Once acted on by acid in the stomach absorption occurs primarily in the duodenum and upper jejunum. In foods the mineral occurs in several forms and differ in absorption. For example heme iron; part (40%) of hemoglobin and myoglobin molecules in animal flesh, is absorbed twice as fast as nonheme iron or elemental form. Nonheme iron is also present in animal flesh, eggs, milk, whole grains and in vegetables.

Iron plays an important role in health of the body and especially those of the immune function, temperature regulation and energy metabolism. The stores in the body influence iron absorption. When it is needed is mobilized from body stores such as liver and spleen and enters the blood. Deficiency of vitamin A may impair its release from stores. Almost 70% is found in the red blood cells. If diet or body stores can not supply sufficient amount then synthesis of hemoglobin and numbers of red blood cells falls and as a result oxygen carried in the blood is decreased.

Deficiency of iron, in which the amount of hemoglobin in red cells is reduced and therefore the carrying capacity of oxygen, results in pale skin, fatigue, difficulty with breathing, constipation, weakness and brittle nails. The most common deficiency is iron-deficiency anemia with symptoms such as fatigue, low resistance to disease and paleness.

The RDA for iron is 8 mg/day for adult men and 18 mg for adult women. The upper level is 45 mg/day. While iron is a very important mineral for health and overload is not as common as iron deficiency it can lead to toxic symptoms. A single large dose such us the upper level for iron can be life threatening to an infant.

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