Iron
Nutrient
Overview

Iron: an essential nutrient

Iron contributes to normal oxygen transport in the body and contributes to normal formation of red blood cells and haemoglobin. Iron contributes to the reduction of tiredness and fatigue and contributes to the normal function of the immune system.

Iron in the blood

Red blood cells (erythrocytes) are the functional component of blood responsible for transporting gases (O₂, CO₂) and nutrients throughout the human body, as well as maintaining systemic acid-base balance.

Iron is an essential nutrient for the well-being of our body, as it is a mineral necessary for the production of hemoglobin-a protein found in red blood cells that transports oxygen throughout the body via the bloodstream. Each human red blood cell contains approximately 300 million hemoglobin molecules.

What are the benefits of iron?

Iron is an essential mineral for the body’s well-being as it is necessary to produce haemoglobin, the protein that transports oxygen from the lungs to the rest of the body. But that’s not all.

What is the role of iron in our body?

Iron participates in the activity of many enzymes and is necessary for physical growth, neurological development, cellular functioning, and the production of certain hormones.

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Iron contributes to normal cognitive function

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Contributes to the normal formation of red blood cells and haemoglobin

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Contributes to the normal oxygen transport in the body

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Contributes to normal energy-yielding metabolism

Which foods
are richest in iron?

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Lean meat
Liver
Fish
Shellfish

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Beans and lentils
Nuts
Vegetables
(spinach, tofu, soy)
Fortified
cereal-based products

Who needs iron the most?

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Athletes

Endurance athletes, especially those engaged in aerobic activities, often exhibit lower hemoglobin levels, even in the absence of underlying conditions

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Women of childbearing age

Heavy menstrual bleeding can lead to low iron levels

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Elderly

Low iron levels is a common condition in the elderly, often linked to nutritional deficiencies or chronic diseases. This may be compounded by inadequate intake of vitamin B12 and folic acid

Low Levels:
Keep These Causes in Mind

The possible causes of low iron levels in the blood include:

Inadequate iron intake

A diet that does not include enough iron-rich foods when iron needs are increased.

Pregnancy and breastfeeding

During pregnancy and breastfeeding, the body’s need for iron and folic acid normally increases. Low levels of iron are common in women during pregnancy due to increased iron uptake by the developing fetus. 

Blood loss

Heavy menstrual periods, can also lead to low iron levels.

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When to supplement iron?

The iron in the body comes from the diet, which, if varied and balanced, can be sufficient to offset losses and maintain adequate levels of this mineral.

However, certain factors can lead to, low iron levels particularly:

  • A diet low in iron
  • Certain conditions that cause reduced absorption of dietary iron
  • Pregnancy and breastfeeding, where the body’s need for iron increases due to higher demands
  • Loss of blood due to heavy menstrual periods

In cases of low iron levels in the blood or increased need, taking an iron food supplement can be helpful.

Folic acid nutrient overview

What is folic acid and what is it for?

Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods.

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Folate contributes to normal blood formation

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Contributes to normal psychological function

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Contributes to normal homocysteine metabolism

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Contributes to maternal tissue growth during pregnancy

Folic acid requirements in the blood

The daily requirement of folic acid varies depending on age, gender, and other physiological conditions such as pregnancy or breastfeeding.

How does folic acid work?

After ingestion, folic acid is converted in the liver and other tissues into its active metabolite, tetrahydrofolate (THF), through a process that involves the enzyme dihydrofolate reductase.

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When to supplement folic acid?

Although folic acid is available through diet, there are certain stages of life where folic acid supplementation can help:

Before
and during pregnancy

Folic acid is involved in the process of cell division and contributes to the growth of maternal tissues; it therefore plays a key role especially during the first weeks of pregnancy. For this reason, doctors may ideally recommend starting to take folic acid before pregnancy. The methods and timing of folic acid supplementation during pregnancy are decided by the doctor.

In the elderly

With age, nutrient absorption may decline, or certain conditions may arise, making it important to ensure adequate intake of essential vitamins like folic acid to support the health of the blood and nervous system.

People with certain conditions

Individuals with conditions affecting nutrient absorption may require folic acid supplements

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Food supplements should not be used as a substitute for a varied diet and a healthy lifestyle.