Iron
According to at Medical News Today, iron plays a part in many vital bodily functions and processes including energy, focus, gastrointestinal processes, the immune system, and body temperature regulation. Individuals often overlook the importance of iron until they fail to consume enough. Iron deficiency anaemia can cause fatigue, heart palpitations, pale skin, and breathlessness. (1)
The best way to get the iron you need is by eating a healthy and balanced diet. Food sources include liver, eggs, pulses and beans, fish, whole grains, iron-fortified bread and cereals and certain fruits such as sprouted alfalfa seeds, goji berries, African mango, acai berries and pomegranate. The mineral is also in wheatgrass, bee pollen and desiccated liver.
Proven health benefits of iron
- Reduces tiredness and fatigue
- Supports energy-yielding metabolism
- Helps form red blood cells and haemoglobin
- Promotes healthy cognitive function
- Supports the immune system
Based on reports, it may help to improve
- Low mood and related symptoms
- Athletic performance
Benefits
1) Reduces tiredness and fatigue
An iron deficiency can hinder your body’s ability to produce enough red blood cells which carry oxygen. A red blood cell shortage may make it difficult for your body to transport oxygen to your muscles, cells, brain and tissues, making you feel worn out and weak. Getting enough iron in your diet can help you stay energetic.
2) Supports energy-yielding metabolism
Iron supports your energy-yielding metabolism and may be useful for individuals who exercise regularly, take part in sports and want to maximise their performance.
3) Helps form red blood cells and haemoglobin
According to Karen Klefstad from Livestrong, iron is essential for your general health. Iron is an integral part of the haemoglobin molecule in the centre of red blood cells. It is responsible for the formation of red blood cells and haemoglobin which carry oxygen around the body. Consuming enough iron is crucial as iron deficiency can cause anaemia. (2)
4) Promotes healthy cognitive function
Deficiencies can negatively affect cognitive function and studies demonstrate that resolving iron deficiency can alleviate a depressed mood.
5) Supports the immune system
Iron helps support the immune system and is an excellent supplement for individuals who wants to fight off colds, flu and other infections.
Iron synergy and works well with
- Vitamin C, copper, probiotics to increase iron absorption
- Vitamins B6 and B12 to help create red blood cells and haemoglobin
- Echinacea to combat colds and flu-type infections
Some things to consider
According to the Mayo Clinic, signs of iron deficiency and anaemia include fatigue, weakness, pale skin, chest pain, fast heartbeat or shortness of breath, headache, lightheadedness, cold hands and feet, inflammation or soreness of your tongue and brittle nails. Symptoms can also include unusual cravings for non-nutritive substances, such as ice, dirt or starch, and poor appetite, especially in infants and children. (3)
It can be dangerous to children in adult doses.
Resources
Last accessed online 25/06/2020
- https://www.medicalnewstoday.com/articles/287228
- https://healthfully.com/307313-low-levels-of-b12.html
- https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
