Information Page

General Information

Iron is very essential for the production of hemoglobin and myoglobin in human body. Iron helps in the transportation of oxygen throughout the body. Iron is responsible for many metabolic activities and proper functioning of liver. Iron can be taken in form of food or as pills. It is absorbed into the body through the stomach and stored in liver and bone marrow.

Food Sources

Iron is commonly available in animal and plant sources.

a. Animal Sources

Iron exists in two forms that are Hame iron and non Hame iron. Hame iron exists in fish, meat, and poultry. Hame iron is easily absorbed by the stomach compared to non hame iron.

b. Plant Sources

Some of the vegetables and fruits which contain a good amount of iron are pumpkin, cooked beans, sesame, baked potato, dried apricots, spinach, green pepper, cup of rice, dates etc. This kind of iron is non hame and comparatively difficult to be absorbed.

Benefits and Therapeutic Effects

Iron helps in the production of red blood cells which are responsible for carrying oxygen to all the parts of the body. When the content of iron in the body is low, it fails to produce red blood cells which in turn fail to supplement the oxygen needs. Iron also helps with proper organ and muscle functioning.

Signs of deficiency

Lesser amount of iron intake results in iron deficiency called anemia. Symptoms of iron deficiency includes  headache, tiredness, breathing difficulty, frequent change in body temperature, lack of stamina, weakening of immune system resulting in various infections, decreased attention, stomach upset etc.

Iron deficiency is higher among the vegetarians as the amount of iron intake is low and slowly absorbed.

Dosages

In addition to the naturally available iron in animals and plants it can be also taken in form of pills such as ferrous gulconate, ferrous sulphate etc. Once the iron deficiency has been absorbed it’s better to consult a doctor to know how much iron dose is required.

The iron dosage or intake or Recommended Daily Allowance (RDA) varies between the different age groups.

The dosage can be as follows: Infant birth to three years of age 6 to 10 mg, 4 to 10 years of age 10 mg, 9 to 13 years of age 8 mg, male 14 to 18 years 11 mg, female 14 to 18 11mg, male 19 and above 8 mg, female 19 to 50 years of age 18 mg, females 51 and above 8 mg, pregnant women 20 mg.

The iron requirement should be high for women during pregnancy period to avoid any side effects to their children. It is strictly recommended to consult a doctor before beginning iron supplementation.

Side Effects and/or Toxicity

Excess or low intake of iron in the body may produce several complications. Lesser amount of iron results in improper growth of children. Improper intake of iron may cause rash, hives, itching, and swelling of mouth, cheeks, and legs.

Toxicity of iron produces vomiting, nausea, diarrhea. Intake of iron in form of iron sulphate may result in accidental poisoning. The most common side effect of improper iron intake is the stomach upset.

Drinking coffee or tea should be avoided to prevent the loss of iron from food in the stomach.

Conclusion

If you face any of the above symptoms it is highly recommended to consult a doctor. A correct amount of iron intake is very essential throughout our life.

Improper or irregular iron in ones diet may produce several disorders that could affect you and/or your children.