Benefits of Iron in the Diet


Benefits of Iron in the Diet. Iron helps to preserve many vital functions in the body, including general energy and mental focus, gastrointestinal processes, the immune system, and the regulation of the body’s temperature.

The benefits of iron often not noticed until a person is not getting enough in their diet. Iron deficiency anemia may cause fatigue, heart palpitations, pale skin, and lack of breath.

Lack of iron in the diet may affect the rate with which the body uses energy. Iron carries oxygen to the muscles and brain and is critical for both mental and the body’s functioning. Low iron levels can result in a lack of mental focus, increased anxiety, and reduced performance.

Iron is mostly reduced from the body through sweating, shedding intestinal cells, and blood loss. Menstruating women are at greater risk than men and postmenopausal women of iron deficiency.

Some of the many roles of iron in the body include :

Oxygen Transport – red blood cells contain haemoglobin, a complex protein that carries oxygen from the lungs to the rest of the body. Haemoglobin is partly made from iron, and accounts for about two thirds of the body’s iron
myoglobin – a special protein that helps store oxygen in muscle cells.
immune system – proper functioning of the immune system relies, in part, on sufficient iron. The immune system helps us fight infections.

Animal-based sources of iron include :

liver (chicken, lamb)
egg (chicken)
canned salmon

Plant-based sources of iron :

Plant foods containing non-haem iron can still provide an adequate amount of iron for the body. Good sources include:

legumes (such as lentils, beans and chickpeas)
firm tofu
pumpkin seeds (pepitas) and sunflower seeds
nuts, especially cashews and almonds
wholegrain cereals such as oats or muesli, wholemeal bread, brown rice,amaranth and quinoa
dried apricots
vegetables such as kale, broccoli, spinach and green peas
dried apricots.

click here to view Iron Skin Patches.

Benefits of Iron in the Diet