Good sources of Iron

Definition of Iron?

The body uses iron, an important micronutrient, for a variety of physiological processes. Heme iron and nonheme iron are both sources of it in the diet. Red meat contains heme iron, which the body may easily assimilate. Vegetables, milk products, and fortified foods are just a few examples of the foods that contain nonheme iron. Factors include the person's iron level, the kind of food eaten, and vitamin C intake affect iron absorption. Iron supplementation is frequently used to treat iron deficiency anemia, which can result from iron deficiency. However, consuming too much iron can be dangerous and has been linked to conditions including cancer and age-related macular degeneration.

Benefits of Iron in Diet

The body uses iron for a variety of vital processes, such as oxygen transport, oxidative metabolism, and cellular development. Red blood cell production and iron deficiency anemia prevention depend on it greatly. Red meats, dried beans and peas, green leafy vegetables, and dried fruits are just a few of the foods that contain iron. Additionally, it is available in fortified foods and supplements. The amount of vitamin C taken, the type of food consumed, and the individual's iron status all have an impact on how much iron is absorbed. The body's ability to transport, metabolize, and store iron can be impacted by interactions between iron and other dietary components including vitamin A and vitamin C. Overall, getting enough iron is important for optimum health.

Best sources of iron

Animal-based foods rich in iron include red meat, liver, kidney, and heart, as well as chicken, fish, and eggs [1]. Iron is also found in legumes such as beans, lentils, and soybeans, as well as certain vegetables such as spinach [2]. Dried fruits, whole-grain, enhanced, and iron-fortified bread and cereal items are also good sources of iron [3]. 

Dietary iron can affect health in both positive and negative ways. Through its pro-oxidative effects, excess iron can harm tissue, potentially raising the risk of illnesses like cancer. Iron, however, is a vital micronutrient that is required for life and involved in a number of physiological processes. Numerous foods and supplements contain diverse types of iron, including heme and nonheme iron. According to certain research, eating a lot of heme iron may raise your chance of dying from cardiovascular disease, colorectal cancer, and type 2 diabetes [4]. On the other side, dietary total iron intake may lessen the incidence of depression, coronary heart disease, oesophagal cancer, and colorectal adenoma [5]. Although it has been shown to be protective against some outcomes, iron supplementation has been linked to decreased length and weight increase. Overall, there is conflicting evidence regarding the hazards of consuming iron, and further study is required to completely comprehend its effects on health.

References

1. Saira, Ahmad., Huma, Bader, Ul, Ain., Tabussam, Tufail., Maryam, Maqsood., Shazia, Bibi., Baila, Ahmad., S., Ahmad., Makia, Nasir., Zunair, Mushtaq., Rozina, Shahadat, Khan. "Evalutating the Effect of Animal-Based Iron Sources on Iron Deficiency Anemia." Pakistan biomedical journal, undefined (2022). doi: 10.54393/pbmj.v5i3.329

2. Elia, Hermila, Valdes-Miramontes., Ramón, Rodríguez-Macías., Mario, Alberto, Ruiz-López. "Vegetal Sources of Iron."  undefined (2018). doi: 10.5772/INTECHOPEN.79834

3. J., Clifford., K., Niebaum., Lauren, Bellows., Jennifer, Anderson., C., Fitzgerald., Mariane, Wilkinson. "Iron : an essential nutrient."  undefined (2019). 

4. Yin, Huang., Dehong, Cao., Zeyu, Chen., Bo, Chen., Jin, Li., Ruyi, Wang., Jianbing, Guo., Qiang, Dong., Chengfei, Liu., Qiang, Wei., Liangren, Liu. "Iron intake and multiple health outcomes: Umbrella review.." Critical Reviews in Food Science and Nutrition, undefined (2021). doi: 10.1080/10408398.2021.1982861

5. Ana, Fonseca-Nunes., Paula, Jakszyn., Antonio, Agudo. "Iron and Cancer Risk—A Systematic Review and Meta-analysis of the Epidemiological Evidence." Cancer Epidemiology, Biomarkers & Prevention, undefined (2014). doi: 10.1158/1055-9965.EPI-13-0733