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Iron Fast Facts

Foods: Red meat, fish, poultry, eggs, whole grains, corn, green leafy vegetables

Nutritional & health benefits: production of hemoglobin in blood & myoglobin in muscle

Iron, which is known as Fe on the periodic table, is an essential trace mineral for nearly all forms of life, humans included.

The human body requires Iron for the construction of several proteins in the blood, and it is also found in many proteins in the body where it performs many different roles. Iron deficiency is a relatively common affliction, and often results in iron-deficiency anemia.

Iron-deficiency anemia is characterized by a low number of oxygen carrying cells in the blood stream. Because Iron is essential for the production of these cells, iron deficiency can limit their production, which in turn limits the amount of oxygen the blood can carry.

Pregnant women should be especially mindful of their iron levels, because increased stress put on the body by pregnancy increases the body's required iron levels. Women are also statistically more likely to be below the recommended dietary intake of iron, which puts them at an even greater risk of iron deficiency anemia.

While there are a situations where iron supplementation can have health benefits, most scientific evidence suggests that too much of a good thing can also be harmful.

In fact, in one study researchers found that diluting the amount of iron in the blood by donating blood once a year actually lowered the risk of cardiovascular & heart disease by an astonishing 86% in men. (The researchers found that people who donate blood also lead generally healthier lifestyles so at least some of that 86% cannot be attributed to reduced iron levels.)

Something else to consider with regard to iron is that the body has no effective way of getting rid of excess iron. Additional studies have found that iron can accumulate in the brain during the aging process, where it can accelerate the mind's age-related deterioration.

Lastly, vitamin C significantly increases the body's iron absorption rate, so iron supplements and vitamin C are especially beneficial when combating iron deficiency conditions such as anemia.

For those who do suffer from deficiency, iron is found in a large variety of meats and vegetables, however it is absorbed much more efficiently from meats.

Here's further information about anemia, dietary recommendations for both kids and active adults, and more solid facts about iron from around the Web...

More information about iron, diet & nutrition around the Web:

MedlinePlus Medical Encyclopedia: Iron in Diet - Clear, concise description of its function, symptoms of iron deficiency, anemia and those most at risk, including young children and pregnant or postpartum women, good food sources, USDA recommendations.

Australian Iron Status Advisory Panel - The public health organization with facts and information on iron deficiency in adults and children, related blood testing, effects of deficiency and overdose, treatment options, with tips on diet and supplements.

Iron Fact Sheet - An explanation of how iron works, extensive list of sources of natural and iron-enriched foods, with advice on cooking for minimal iron loss.

Iron-Deficiency Anemia-Blood Diseases & Disorders - A brief definition with its causes, symptoms, diagnosis and treatment, an explanation of how the body processes iron, and a list of foods by serving size and iron content, from the University of Maryland Medicine.

Iron-Deficiency Anemia - More from kidshealth.org targeted to parents on causes, signs and symptoms, diagnosis and treatment, with basic recommendations on prevention.

MayoClinic.com - Iron deficiency anemia - An online guide over several pages with facts and information on signs and symptoms, causes, risk factors, when to seek medical advice, screening and diagnosis, complications, treatment and prevention.

also see in Vitamins & Minerals -> Calcium

Chromium | Copper | Magnesium | Potassium