Iron's role in the body

1. The role of iron

2. Effects of shortages

3. Sources of iron in the diet

4. Summary

1. The role of iron

Iron is taken with food in the form of heme or non-heme soluble compounds. In the blood, iron binds to the transferin protein, which is absorbed into the small intestine, however, the form in which it is present (value ions II and III) generates free radicals in the cells. Therefore, a mechanism had to be established in which iron would be bound and stored in a non-toxic, soluble form.

2. Effects of shortages

Iron deficiency is caused by the low absorption of iron from food or by disturbances in the absorption process. Coffee reduces iron absorption by 40%, tea by 60%. Vitamin C is helpful in absorbing iron, which can increase its absorption two or even three times. Of course, iron is very well absorbed from meat.

3. Sources of iron in the diet

Iron supplied with meat is more easily absorbed and has a higher bioavailability compared to iron provided with plant foods. It is worth consuming products such as lean red meat, liver and egg yolks. In small quantities, iron is found in milk and dairy products, fish, e.g. canned sardines, rice, fruits and vegetables. However, it is worth noting that the presence of casein, which is obtained from plant products, leads to the absorption of iron. In a vegan diet, however, the need for iron is not more difficult, but there is nothing to satisfy.

4. Summary

Iron is very important for the human body. It is important to take care of its proper concentration in the blood and proper absorption. Anemia is a serious effect of iron deficiency, but other distressing symptoms often appear. This element is also very important to athletes because it prevents muscle dehydration and promotes better regeneration.