Iron and other minerals are vital for human health. There are over 2000 minerals on Earth, and they are elements on the Earth and in natural food that our bodies need to function and develop normally. Health minerals include calcium, phosphorus, potassium, sodium, chloride, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, magnesium, and selenium. We will cover them all in our Mineral series.
Iron
One of the most important minerals that is needed for growth and development. It helps the body to make proteins including hemoglobin. It boosts immunity, supports hair, nails, and skin, and helps convert blood sugar into energy. Depleted storages can cause anemia.
The recommended daily intake is 18 mg (milligram) for adult women and 8 mg for adult men. (U.S.) Preferably from food.
What can cause deficiency
- Poor diet
- Pregnancy
- Breastfeeding
- Celiac disease
- Heavy menstrual bleeding
- Gastrointestinal problems
- Stress
Foods that can deplete iron or block absorption
If you need to take supplements for low levels, you should not consume these less than two hours before and after taking the supplement:
- Egg yolks
- Dairy products
- Coffee
- Cacao
- Tea
- Wine
- Walnuts
- Whole grains
- Soy
- Legumes
- Corn
- Nuts
Symptoms of deficiency
- Fatigue
- Cold hands and feet
- Hair loss
- Pale skin
- Dizziness
- Headaches
- Brittle nails
- Cravings for weird things like ice or dirt
- Shortness of breath
- Fast heartbeat
Best food sources to get
The best form is heme-iron, and it comes from meat, fish, and poultry. Heme-iron is well absorbed. We get non-heme iron from grains and vegetables. It’s more difficult for the body to absorb and can also interfere with the absorption.
- Meat
- Fish
- Poultry
- Beetroot
- Liver
- Seaweed/kelp
- Shellfish
- Spinach
- Hemp seeds
- Pumpkin seeds
Make sure that you get enough vitamin B12 which prevents anemia.
How to help iron to absorb better
- Eat foods rich in vitamin C – citrus fruits, leafy greens, bell peppers, and berries.
- Eat foods rich in vitamin A and beta-carotene – carrots, spinach, oranges, sweet potatoes, and red peppers.
Supplements
Itās always best to get minerals from a natural source, but sometimes we need the help of supplements. Make sure that supplements are of good quality and from a trustworthy brand. Before taking iron supplements, discuss with your healthcare professional.
Taking too much iron can lead to poisoning and damage to organs.
Our article about magnesium.