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Writer's pictureIda Fanelli

Iron: Friend or Foe?



Foods with iron

Iron: Friend or Foe

Iron has an essential and toxic-free form. The human body has unique mechanisms to manage dietary iron intake from surviving in iron-scarce environments, such as efficient iron absorption, recycling old RBCs, minimizing iron loss, and storing excess iron. Yet iron deficiency still exists in poorer countries for a certain percentage of the population. I will discuss the importance of iron and how the body overcomes the challenges of deficient iron sources in the environment.

 

1. Efficient Iron Absorption

The small intestine has specialized cells with villi called enterocytes, which can increase iron absorption when levels are low. Hepcidin(hormone) regulates iron absorption from the diet and body storage sites.

 

2. Iron Recycling

The body recycles approximately 90% of the iron required for red blood cell production from 120-day-old red blood cells in humans. They become smaller, denser, less elastic and less able to transform. These mature Red Blood Cells (RBCs) can’t pass through the narrow spaces in the spleen, and the red pulp macrophages (RPM) swallow them. The liver traps more aged RBCs using macrophages called Kupffer cells KCs. The RPMs and KCs macrophages efficiently trap and engulf RBCs, preventing potential oxidative damage to blood vessels and tissues.

 

3. Minimizing Iron Loss

A regulated natural iron elimination process occurs in the body by losing gut absorption, shedding skin cells, and losing blood during menstruation, vigorous exercise, or injury.  Normal elimination processes such as sweat, urine, and feces also account for iron loss -this helps maintain adequate iron levels even when dietary intake is low.

 

4. Iron Storage Locations in the Body

Hemosiderin and ferritin are iron-containing proteins with magnetic susceptibility in the liver, spleen, marrow, duodenum, skeletal muscle and other anatomic areas that are storage areas for excess iron.  The body can draw from these iron reserves when dietary iron is scarce. They differ because hemosiderin isn’t water soluble and is sensitive to heat; ferritin is water-soluble and resistant to temperatures up to 75°C.

 

5. Adaptations for Men, Reproductive Women and Children

Reproductive women face higher occurrences of iron deficiency due to menstruation, blood loss, and increased iron requirements during pregnancy and childbirth. They have less iron storage and higher iron absorption rates than men and, therefore, require more from their diet. After menopause, their storage iron increases. Yet healthy adult men usually have balanced iron absorption, even if bioavailable dietary iron is low. Children require increased iron intake for growth.

Normal adult male body iron stores run between 600 to1000 mg

Normal adult female body iron stores run between 200 to 300 mg.

“World Health Organization

“(WHO) estimates that 40% of children 6–59 months of age, 37% of pregnant women, and 30% of women 15–49 years of age worldwide are anemic.” #1

 

6. Evolution of Hemochromatosis Gene Mutation

Hemochromatosis is a condition when too much iron is absorbed in specific populations, such as European descent. This acquired condition may have been beneficial when dietary iron was scarce in iron-poor environments. However, since iron-rich diets are more common, this condition can lead to iron overload and related health problems. People with this disorder generally have more hemosiderin, which is less water-soluble.

 

7. Benefits of Iron:

Iron is necessary for the hemoglobin in the blood, which transports oxygen to all the cells in the body. It enhances the immune system. It improves sleep, enhances memory, enhances energy, and less fatigue. It aids conception and pregnancies. Cosmetically, iron feeds the skin, reduces dark circles and is essential for healthy hair.

 

8. Contraindication of Overdoing Iron Intake:

Symptoms of nausea, vomiting, convulsions, abdominal pain, diarrhea, constipation, inflamed stomach lining, peptic ulcers, and reduced zinc absorption indicate excessive iron absorption.

 

9. Iron Food Sources:

Internal animal organs and parts such as the liver, spleen, duodenum, marrow and skeletal muscle contain a higher supply of heme iron because they are storage areas in the body. The body quickly absorbs 30 percent of this animal-based heme iron.

Non-heme iron is in plant-based foods such as fruits, legumes, dark leafy greens, nuts, seeds, whole grains, eggs, dried fruits and fortified foods. The body absorbs between two and 10 percent of consumed non-heme iron foods. Combining vitamin C-rich foods (which enhance iron absorption) with non-heme iron-containing foods is a common dietary practice.  

Meat consumption elevates iron levels more significantly than eating non-heme iron. Eating animal-based heme iron along with plant-based non-heme iron allows the body to absorb more iron. Cooking food with cast iron cookware increases the iron content of food.

 

Conclusion:

The body has developed highly effective methods to manage iron intake, recycling, storage and loss. Red blood cell recycling represents 90% of the body’s iron needs.  

Adaptations to control iron loss exist, such as storing excess iron proteins to ensure that iron remains available in iron-scarce environments to prevent iron deficiency, which can be a significant health challenge among reproductive women, children, and people in developing countries.

We need to manage a balanced iron intake through diet. Proper management of conditions that impact iron absorption or loss is vital to sustaining healthy bodily functions. Since iron-rich foods and supplements are widely available, much iron absorption can result in many digestive issues and other health concerns. The public must ensure they are not over-consuming iron.  

Iron recycling and proper diet allow most people to deal with deficiencies and excesses better, promoting long-term health and vitality.


Supplemental non-heme iron occurs as elemental iron and iron salts

Desiccated body parts have the preferred heme iron.


To purchase use the following affiliate links below.

 

Preferred choice:

 

Vegan Options:

 

Pairing Iron with “Complete C Complex” enhances absorption:

 

References:


 

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