Message #18044

[Jitendra Hydonus]

Iron
Iron is a trace mineral needed to make hemoglobin, the protein needed to carry oxygen throughout the body. Hemoglobin gives red blood cells their color, and stores most of the body’s iron supply. Iron is also stored in muscle tissue, and helps supply the muscles with the oxygen needed to make them contract.

Although iron is a trace mineral, it is extremely important, because a deficiency in this nutrient leads to a shortage of red blood cells, a condition known as anemia. Anemic individuals do not have an adequate supply of oxygen in their body, which leaves them tired, pale, and short of breath.

Iron deficiency is the most common deficiency throughout the world. Infants, teenage girls, and women all need to get plenty of iron—babies and teenaged girls need extra iron for growth, and women need extra iron to make up for the blood lost during menstruation. Pregnant and nursing women need extra iron to prevent premature delivery and support the baby’s growth and development. Athletes also need require extra iron to keep the blood and oxygen pumping to their heart and other muscles as they contract.

There are many good dietary sources of iron, including spinach, enriched bread, whole grain products, many hot and cold fortified breakfast cereals, prune juice, nuts, egg yolks, cheddar cheese, lentils, and chick peas, too name a few.  Iron found in plant foods is called nonheme iron, cooking vegetables, especially acidic vegetables such as tomatoes, in cast-iron pots and pans seems to help with nonheme iron absorption. Iron also seems to be more easily absorbed from cooked rather than raw vegetables.