Today we’re going to do a little time warp back to chemistry class, so put on your safety goggles and let’s go! Pop quiz: Can you recall the name of the element “Fe” found on the periodic table?
If you said iron, you are correct! Iron is one of the most abundant elements in the universe. It has been used for many years in tools, machinery, furniture, construction, (the list goes on!) but it also plays an important role in human biology. We will continue our series today on an exploration of what iron is used for in our diets and why we need it.
Why do we need it?
Iron is a mineral that has many functions. One of the important roles iron plays is an aide in human biology. Iron is used to transport oxygen and contribute to the storage of oxygen in blood cells. It also prevents and treats iron-deficiency anemia, and it stimulates bone-marrow production of the red-blood-cell pigment that carries oxygen to the body (hemoglobin). Iron also helps maintain a healthy immune system, may help alleviate menstrual pain, and may promote learning in children with iron deficiency.
A deficiency of iron limits oxygen delivery to cells, this can result in fatigue, poor work performance, and decreased immunity. If you feel you may not be getting enough iron in your diet, ask your doctor at your next checkup for ways to boost your intake.
Where can you find it?
There are two types of iron: heme-iron (present in red blood cells and muscles) and non-heme iron (absorption more influenced by other dietary factors). Heme-iron is found in meat, poultry and fish. Non-heme iron is present in cereals, fruits, grains, beans and vegetables. Here are just a few examples of food sources that are high in iron:
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Mussels
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Fish
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Red meats
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Liver
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Molasses
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Pumpkin seeds
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White beans
Recommended Daily Value:
Infants, Children
7 to 12 months: 11 mg
1 to 3 years: 7 mg
4 to 8 years: 10 mg
Males
9 to 13 years: 8 mg
14-18 years: 11 mg
19-50 years: 8 mg
51+ years: 8 mg
Females
9 to 13 years: 8 mg
14-18 years: 15 mg
19-50 years: 18 mg
51+ years: 8 mg
As you can see, iron plays an important role in more than things like civil engineering and construction. It is vital to our internal construction as well! It paves the way for transporting oxygen throughout our bodies via blood cells. A very essential component to keeping us healthy and keeping our bodies functioning optimally! If you would like any additional information on iron or have any questions, please email me or leave a comment below!
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