What is iron important for?

It is a mineral that is essential for the formation of hemoglobin, a component of red blood cells. Red blood cells transport oxygen throughout the body. Additionally, iron is a component of enzymes involved in releasing energy within cells. It also contributes to the proper functioning of the immune system. Iron is present in food in two forms: as heme iron and non-heme iron. Heme iron is found only in animal products such as meat, fish, and poultry. Non-heme iron is present in both animal and plant-based foods, including bread and whole grains, legumes, nuts, and various green vegetables (such as spinach, purslane, and bok choy).

Absorption

Iron is absorbed in the first part of the small intestine. The amount absorbed depends on the form in which it is present in the diet. Heme iron is better absorbed than non-heme iron. Vitamin C enhances the absorption of non-heme iron in the body. Thus, you absorb more iron when, for example, you consume vegetables or fruit with your meal. The recommended daily amount is 11 milligrams for adults.

Deficiency

A deficiency can lead to fatigue, pale skin, becoming quickly out of breath, dizziness, and restless legs. Severe deficiency can result in iron-related anemia. Deficiency is most common in pregnant women, women of childbearing age, and vegetarians.

Excess

An excess of iron increases the risk of liver cancer, cardiovascular diseases, and type 2 diabetes due to liver damage. Intake of over 45 milligrams per day through supplements can lead to nausea, vomiting, and diarrhea.

Hemochromatosis

In the hereditary condition of hemochromatosis, there is an accumulation of iron. This condition occurs in approximately 0.5% of the population. People with this condition require a modified diet.

Sources

• Voedingscentrum: IJzer in voeding. Available athttps://www.voedingscentrum.nl/encyclopedie/ijzer.aspx
• Maag Darm Lever Stichting: Hemochromatose. https://www.mlds.nl/chronische-ziekten/hemochromatose/