Iron is an essential mineral that plays a vital role in many biological processes in the human body. Here are some of the benefits of iron in detail:
- Oxygen transport: Iron is a critical component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron helps form the heme portion of hemoglobin, which is responsible for binding and releasing oxygen.
- Energy production: Iron is also involved in the production of ATP (adenosine triphosphate), the molecule that provides energy for cellular processes. Iron is a necessary cofactor in several enzymes involved in energy metabolism.
- Immune function: Iron is important for the proper functioning of the immune system. It helps white blood cells fight off infections and other foreign invaders.
- Brain development: Iron is needed for the production of myelin, the fatty substance that surrounds and insulates nerve cells. Myelin allows for efficient communication between nerve cells, and its proper development is essential for normal brain function.
- Muscle function: Iron is necessary for the proper function of muscles, including the heart. It helps the muscles use oxygen and produce energy, which is important for maintaining cardiovascular health.
- Cognitive function: Iron deficiency has been associated with impaired cognitive function, particularly in children. This is thought to be due to the role of iron in brain development and myelin production.
- Mood regulation: Iron is involved in the synthesis of neurotransmitters like dopamine, norepinephrine, and serotonin, which play important roles in mood regulation. Iron deficiency has been linked to depression and other mood disorders.
Overall, iron is an essential nutrient that is necessary for many physiological processes in the body. It is important to maintain adequate iron levels through a healthy diet or supplementation, particularly for those at risk of deficiency.
A deficiency of Iron can cause
Iron deficiency is a common nutritional deficiency that can lead to a variety of health problems. Here are 20 diseases that can be caused by iron deficiency:
- Anemia: Iron deficiency is the most common cause of anemia, a condition characterized by a low red blood cell count or low hemoglobin levels. Anemia can lead to fatigue, weakness, and shortness of breath.
- Pica: Iron deficiency can cause a condition called pica, which is characterized by a craving for non-food items like ice, dirt, or paper.
- Fatigue: Iron deficiency can cause fatigue, as the body’s cells don’t receive enough oxygen.
- Headaches: Iron deficiency can cause headaches due to reduced oxygen levels in the brain.
- Palpitations: Iron deficiency can cause palpitations, or a feeling of an irregular or rapid heartbeat.
- Restless leg syndrome: Iron deficiency can lead to restless leg syndrome, a condition characterized by an urge to move the legs and an unpleasant sensation in the legs.
- Hair loss: Iron deficiency can cause hair loss, as hair follicles need iron to grow.
- Nail changes: Iron deficiency can cause changes in the nails, including brittleness and spoon-shaped nails.
- Cold intolerance: Iron deficiency can cause a reduced ability to tolerate cold temperatures.
- Decreased immune function: Iron deficiency can weaken the immune system and increase the risk of infections.
- Delayed growth and development: Iron deficiency can lead to delayed growth and development in children.
- Poor wound healing: Iron deficiency can slow down the healing of wounds and injuries.
- Cognitive impairment: Iron deficiency can cause cognitive impairment, particularly in children, leading to poor memory, attention, and learning.
- Depression: Iron deficiency has been linked to depression, possibly due to its role in the synthesis of neurotransmitters like serotonin.
- Cardiovascular disease: Iron deficiency has been linked to an increased risk of cardiovascular disease, possibly due to its role in the production of red blood cells.
- Hypothyroidism: Iron deficiency can lead to hypothyroidism, a condition characterized by low levels of thyroid hormones.
- Infertility: Iron deficiency can cause fertility problems in women, including irregular periods and difficulty conceiving.
- Pregnancy complications: Iron deficiency can increase the risk of pregnancy complications like preterm delivery, low birth weight, and maternal mortality.
- Impaired exercise performance: Iron deficiency can impair exercise performance, leading to decreased endurance and increased fatigue.
- Impaired work productivity: Iron deficiency can reduce work productivity, leading to decreased efficiency and increased sick leave.
It’s important to maintain adequate iron levels through a healthy diet or supplementation, particularly for those at risk of deficiency. Consult with a healthcare professional for proper diagnosis and treatment of iron deficiency and related conditions.
Rich Source of Oil Per Serving
Here are ten oils that are rich sources of iron, along with their nutritional details and calories per serving (50g) in a table format:
| Oil | Iron Content (mg) | Calories per serving (50g) |
|---|---|---|
| Black sesame oil | 7.8 | 420 |
| Hempseed oil | 6.8 | 450 |
| Flaxseed oil | 4.2 | 440 |
| Mustard oil | 4.2 | 440 |
| Soybean oil | 3.8 | 425 |
| Pumpkin seed oil | 3.8 | 425 |
| Olive oil | 2.5 | 440 |
| Canola oil | 1.5 | 440 |
| Sunflower oil | 1.5 | 450 |
| Corn oil | 0.8 | 445 |
Rich Source of Vegetables Per Serving
Here are 20 vegetables that are rich sources of iron, along with their nutritional details and calories per serving (50g) in a table format:
| Vegetable | Iron Content (mg) | Calories per serving (50g) |
|---|---|---|
| Spinach | 2.7 | 10 |
| Swiss chard | 2.4 | 10 |
| Kale | 1.1 | 10 |
| Collard greens | 0.9 | 10 |
| Beet greens | 0.8 | 10 |
| Bok choy | 0.6 | 10 |
| Broccoli | 0.5 | 15 |
| Brussels sprouts | 0.5 | 15 |
| Asparagus | 0.5 | 10 |
| Mushrooms | 0.5 | 10 |
| Leeks | 0.4 | 10 |
| Green peas | 0.4 | 30 |
| Sweet potatoes | 0.4 | 25 |
| Lima beans | 0.4 | 45 |
| Lentils | 0.4 | 40 |
| Chickpeas | 0.4 | 60 |
| Kidney beans | 0.4 | 45 |
| Soybeans | 0.4 | 50 |
| Edamame | 0.4 | 50 |
| Black beans | 0.3 | 45 |
Rich Source of fruits Per Serving
Fruits are not generally considered a good source of iron. However, there are a few fruits that contain some iron, albeit in smaller quantities. Here are 20 fruits that are sources of iron, along with their nutritional details and calories per serving (50g) in a table format:
| Fruit | Iron Content (mg) | Calories per serving (50g) |
|---|---|---|
| Prunes | 0.9 | 50 |
| Raisins | 0.8 | 60 |
| Dates | 0.4 | 70 |
| Figs | 0.4 | 35 |
| Apricots | 0.3 | 20 |
| Mulberries | 0.3 | 25 |
| Watermelon | 0.2 | 15 |
| Guava | 0.2 | 25 |
| Kiwi | 0.2 | 25 |
| Pineapple | 0.2 | 20 |
| Pomegranate | 0.2 | 35 |
| Blackberries | 0.2 | 20 |
| Strawberries | 0.1 | 15 |
| Peach | 0.1 | 20 |
| Cantaloupe | 0.1 | 15 |
| Papaya | 0.1 | 20 |
| Grapefruit | 0.1 | 15 |
| Oranges | 0.1 | 20 |
| Mango | 0.1 | 25 |
| Blueberries | 0.1 | 20 |
Rich Source of Herbs Per Serving
Here are 20 medical herbs that are sources of iron, along with their nutritional details and calories per serving (50g) in a table format:
| Herb | Iron Content (mg) | Calories per serving (50g) |
|---|---|---|
| Parsley | 5.5 | 15 |
| Thyme | 4.1 | 20 |
| Spearmint | 3.6 | 10 |
| Oregano | 3.3 | 20 |
| Cumin | 3.1 | 20 |
| Curry powder | 3.0 | 25 |
| Turmeric | 2.8 | 25 |
| Rosemary | 2.7 | 20 |
| Fennel seed | 2.7 | 35 |
| Bay leaf | 2.7 | 20 |
| Dill | 2.6 | 10 |
| Tarragon | 2.4 | 15 |
| Basil | 2.2 | 10 |
| Sage | 1.7 | 20 |
| Marjoram | 1.5 | 10 |
| Mustard seed | 1.5 | 25 |
| Paprika | 1.4 | 25 |
| Coriander (cilantro) | 1.4 | 5 |
| Black pepper | 1.1 | 20 |
| Red pepper flakes | 0.9 | 25 |
Daily Consumption Chart
Here is a table that outlines the daily recommended iron intake for different age groups and genders:
| Age/Gender | Recommended Daily Iron Intake |
|---|---|
| Infants 0-6 months | 0.27 mg |
| Infants 7-12 months | 11 mg |
| Children 1-3 years | 7 mg |
| Children 4-8 years | 10 mg |
| Males 9-13 years | 8 mg |
| Males 14-18 years | 11 mg |
| Males 19-50 years | 8 mg |
| Males over 50 years | 8 mg |
| Females 9-13 years | 8 mg |
| Females 14-18 years | 15 mg |
| Females 19-50 years | 18 mg |
| Females over 50 years | 8 mg |
| Pregnant women | 27 mg |
| Breastfeeding women | 9-10 mg |
Side effects of the overdose
Iron is an essential nutrient for the body, but taking too much iron can be harmful. Here are some potential side effects of iron overdose:
- Stomach pain
- Nausea and vomiting
- Diarrhea or constipation
- Black or tarry stools
- Dehydration
- Low blood pressure
- Rapid or weak pulse
- Dizziness or fainting
- Shortness of breath
- Fever or chills
- Headache
- Joint or muscle pain
- Confusion or disorientation
- Seizures
- Coma
Symptoms of iron overdose can appear within a few hours to several days after ingestion, depending on the amount of iron consumed. Severe iron overdose can be life-threatening and requires emergency medical attention. It’s important to take iron supplements only as directed by a healthcare provider and to keep iron supplements out of reach of children.