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Everything You Need to Know About Iron

Functions of Iron

Iron is essential in the formation of hemoglobin, the protein that gives red blood cells their red color.
Hemoglobin in red blood cells transports oxygen to all the body’s cells, helping to produce energy and maintain cellular function.

Sources of Iron

Iron Absorption

In animal-based foods, iron is found in the ferrous form, which is more easily absorbed.
In plant-based sources, iron is found in the ferric form, which is less readily absorbed. It must first be converted into the active ferrous form inside the body.
Plant sources like grains, leafy greens, and soy protein contain phytic acid, a compound that inhibits iron absorption.
Vitamin C enhances iron absorption from plant-based foods by converting iron from ferric to ferrous form.
For example, adding lemon to spinach can improve iron absorption.

Iron Requirements

Red blood cells regenerate every 120 days, and the body must continually replace iron to support this cycle.
During pregnancy, iron needs increase to support fetal development, especially in the last trimester. Iron supplements are often recommended under the supervision of a physician or dietitian.

Specific Needs

Newborns: Babies are born with enough iron stores for about 6 months. After that, iron-rich foods are needed as solid foods are introduced, since breast milk contains only a small amount of iron.
Girls and women: Menstrual blood loss leads to iron loss that must be replenished.
Surgical patients: Blood loss during surgery may require iron replenishment.

Iron Deficiency Symptoms

Iron deficiency can lead to anemia, with common symptoms such as:

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