Iron: A Nutrient We Need

We may be familiar with nutrients like vitamins, carbohydrates, protein, and fat. Eating a good balance of nutrients is important to our health. But what about the minerals our bodies need? Minerals like calcium, potassium, and iron are also nutrients and are vital to keeping our bodies functioning properly. Let's explore iron and its critical role in keeping our bodies healthy and working efficiently.

Iron's Role in the Body

Our bodies need iron for a variety of functions. Most of the body's iron, about 65 to 85 percent, is found in the blood as hemoglobin, a protein in red blood cells. This hemoglobin delivers oxygen to all the cells in our body. Iron is also found in proteins that store oxygen in the muscles. In addition, iron is needed for reactions in the body that make energy. For all of these body functions to happen, we need to eat iron-rich foods (Clifford et al., 2015).

If an individual does not eat enough iron-rich foods in their diet, the body uses the iron it has stored. However, when this supply is drained, the body has a hard time making hemoglobin. Iron deficiency anemia happens when the iron stores in the body run low. The Centers for Disease Control and Prevention (CDC, n.d.) defines iron deficiency anemia as a condition occurring when there are not enough red blood cells in the body or their ability to carry oxygen throughout the body is lowered. Without enough iron, there are fewer red blood cells; therefore, less oxygen is carried to the cells throughout our body. People at a greater risk of developing iron-deficiency anemia are children, adolescents, anyone who menstruates or is pregnant, and older adults (Clifford et al., 2015). Why?

Children and Adolescents – Sources of iron in their diets are needed to support growth and development.  

During Menstruation and Pregnancy – During menstruation, increased blood losses mean increased iron losses too. Iron is also needed in the diet during pregnancy to meet greater demand as the pregnant person's blood volume increases, as well as to support the baby's growth.

Older Adults – Iron deficiency in older adults may result from various causes, including the lack of iron-rich foods in the diet or complications associated with a disease.

Check Your Iron Status

Talk to your (or your child's) doctor about iron status during checkups. Healthcare providers can explain specific dietary requirements for iron and may order a blood test to check iron status, such as a complete blood count. Symptoms of iron deficiency can start mild and increase over time. The Cleveland Clinic (n.d.) describes some of the symptoms of iron deficiency as:  

• Fatigue
• Chills
• Shortness of breath
• Weakness
• Difficulty concentrating
• Headaches

Foods Rich in Iron

Eating an iron-rich diet is one way to prevent a deficiency. Iron is found in a wide variety of foods, including red meat, chicken, turkey, beans (including soybeans, baked beans, and chickpeas), peas, lentils, fish, and iron-fortified cereals.

There are two types of iron found in foods. One type is called heme and is abundant in animal sources, including meat, poultry, and seafood. The other type, non-heme, is found in plant foods such as fruits, vegetables, beans, grain products, and iron-fortified foods.

Because non-heme iron is not as well absorbed as heme sources of iron, there are a few ways we can increase iron absorption in our bodies. For instance, eat a variety of iron-rich foods along with foods high in vitamin C, such as citrus fruits, tomatoes, or bell peppers. Why this combination? Consuming these together at a meal can help increase the amount of iron the body absorbs. Also, pairing non-heme plant-based iron foods with heme (animal) sources during meals increases the body's overall iron absorption (Clifford et al., 2015).

Consuming too much iron from food sources is rare because absorption is based on how much iron is already stored in the body. However, an overdose of iron supplements can cause toxicity in adults and children. Make sure iron supplements are stored away from children and securely closed (Clifford et al., 2015).

If you are interested in a delicious iron-rich dish, try this recipe, which pairs beans with vitamin C-rich tomatoes, allowing for increased iron absorption in the body.

Black Bean Soup

4 servings | serving size: ¼ of recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash the whole, fresh onion, celery, and garlic by gently rubbing them under cold, running water. Prewashed, packaged items do not require further washing.

Ingredients

• ½ Tablespoon olive oil
• 1 cup chopped onion
• ¾ cup chopped celery
• 2 teaspoons chopped garlic
• 1½ cups unsalted beef broth
• 3 cups cooked black beans, or 2 (15 ounce) cans of no salt added black beans, drained and rinsed
• 1 (10 ounce) can of no salt added diced tomatoes with green chilies
• 1½ teaspoons ground cumin
• ½ teaspoon onion powder
• ¼ teaspoon dried oregano

Directions

1. Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic. Stir and cook until translucent.
2. Add broth, beans, tomatoes, cumin, onion powder, and oregano. Stir to combine.
3. Cover and simmer for 20-25 minutes or until vegetables are tender.

Recipe adapted from MyPlate “Black Bean Soup”

References:

Centers for Disease Control and Prevention. (n.d.). Iron.

Cleveland Clinic. (n.d.). Iron deficiency anemia.

Clifford, J., Niebaum, K., & Bellows, L. (2015). Iron: An essential nutrient. Colorado State University Extension.

U.S. Department of Agriculture. (n.d.) Black bean soup. MyPlate.