The benefits of iron span your whole body, from your blood and your brain to your immune system and more<\/p>\n\n\n\n
Iron is an important nutrient in our diets. So critical, in fact, that many foods, from\u00a0infant formula\u00a0to breakfast cereals, are commonly fortified with iron to help ensure we get enough of it.<\/p>\n\n\n\n
But there are risks to getting too much iron.<\/p>\n\n\n\n
How can you make sure you get the right amount? And why does iron matter so much?<\/p>\n\n\n\n
We talked with registered dietitian Lisa Reitz, RD, LD, about the benefits of iron and how to make sure you get the right amount of it in your diet.<\/p>\n\n\n\n
One of iron\u2019s top jobs is to provide oxygen to your body.<\/p>\n\n\n\n
Here\u2019s how.<\/p>\n\n\n\n
Iron helps your body to produce hemoglobin, a protein in your\u00a0red blood cells. Hemoglobin carries oxygen from your lungs to the rest of your body.<\/p>\n\n\n\n
Iron also helps create the protein myoglobin, which provides oxygen to your muscles.<\/p>\n\n\n\n
\u201cWhen we don\u2019t have enough iron, our red blood cells can\u2019t transport oxygen as well,\u201d Reitz says.<\/p>\n\n\n\n
In fact, people who have an iron deficiency have smaller red blood cells. That\u2019s because their blood has less hemoglobin and less oxygen to plump them up.<\/p>\n\n\n\n
It\u2019s a domino effect. Too little iron means too little hemoglobin and myoglobin. Too little hemoglobin and myoglobin means too little oxygen coursing through your body. And too little oxygen can spell trouble.<\/p>\n\n\n\n
Reitz shares just a few ways that our iron intake affects our health.<\/p>\n\n\n\n
Your body uses oxygen for energy. And iron helps make sure your body gets the oxygen it needs to keep your energy levels up.<\/p>\n\n\n\n
\u201cSymptoms like\u00a0fatigue\u00a0and lightheadedness can have a lot of causes. And having low iron or\u00a0iron-deficiency anemia\u00a0is one of them,\u201d Reitz shares. \u201cYour body needs iron to help keep up with the demands of life.\u201d<\/p>\n\n\n\n
Your brain cells need a steady stream of oxygen-rich blood to function at their best. Iron helps ensure that oxygen-rich blood gets to those cells.<\/p>\n\n\n\n
Oxygen is a catalyst that helps your brain do things like build nerves, make and break down chemicals that allow your nerves to communicate, and keep your brain working in tip-top shape.<\/p>\n\n\n\n
So, when you don\u2019t have enough iron to supply oxygen to your brain, it can cause trouble.<\/p>\n\n\n\n
Iron helps keep your body moving and grooving through its daily processes. So, when you have less iron \u2014 and therefore, less oxygen \u2014 flowing through your system, some other tasks can fall by the wayside. That can include things like keeping up your\u00a0immune system.<\/p>\n\n\n\n
\u201cPeople who have iron deficiency anemia can be less able to fight off certain infections and germs,\u201d Reitz explains. \u201cIf you’re not getting enough oxygen through your body, your body has to work harder just to try to keep going with the day to day. And things like your immune system can suffer.\u201d<\/p>\n\n\n\n
Think about it. When you\u2019re overtaxed with work, kids\u2019 after-school commitments and other obligations, the dishes might start to pile up. Or the laundry might go undone. We all make tradeoffs in our lives. And your body does the same.<\/p>\n\n\n\n
For some people, one of the first\u00a0signs that your iron is low\u00a0can be a\u00a0change in your hair. Or more specifically, the loss of it.<\/p>\n\n\n\n
Remember those tradeoffs we make? When your body chooses between sending its limited oxygen supply to your vital organs or your hair follicles, your organs win out.<\/p>\n\n\n\n
Less blood and oxygen to your hair follicles can damage them and cause you to shed more hair.<\/p>\n\n\n\n
Here\u2019s a look at the recommended dietary allowances for iron (in milligrams):<\/p>\n\n\n\n The\u00a0World Health Organization\u00a0(WHO) calls iron deficiency anemia the most common nutritional deficiency in the world, estimating that it affects 30% of people across the globe. It\u2019s more common in regions where foods aren\u2019t fortified with iron. But it can affect anyone.<\/p>\n\n\n\n Iron deficiency is also more common in people who are pregnant. That\u2019s because, during pregnancy, you create more red blood cells to support healthy fetal development. That means you need more iron to make sure those blood cells get the oxygen they need. A\u00a0healthy pregnancy diet\u00a0should include plenty of iron. And be sure to choose a\u00a0prenatal vitamin\u00a0with adequate iron<\/p>\n\n\n\n You also need more iron during your menstruating years to counteract the loss of blood in each menstrual cycle. People who experience higher-than-average periods may be at risk for iron deficiency.<\/p>\n\n\n\n The same is true for other people who experience high amounts of blood loss, such as some people living with cancer or people who donate blood often.<\/p>\n\n\n\n What\u2019s more, certain medications, like\u00a0proton pump inhibitors, commonly used for chronic acid reflux and stomach ulcers, can keep your body from absorbing iron properly, which can leave you at risk for deficiency.<\/p>\n\n\n\n Your body doesn\u2019t make iron on its own. It has to get it from the foods you eat. Luckily,\u00a0lots of foods are good sources of iron. Here are some of the top sources:<\/p>\n\n\n\n Not all iron that you get from food is created equally. In fact, the iron you get from animal sources and the kind you get from plant foods are different.<\/p>\n\n\n\n The difference \u2014 perhaps surprisingly \u2014 has to do with\u00a0vitamin C. Think of vitamin C as a buddy that helps your body properly use the iron available in your plant foods.<\/p>\n\n\n\n \u201cHeme iron comes from food sources that also contain vitamin C, which helps the iron to be more easily absorbed,\u201d Reitz explains. \u201cNon-heme iron will be better absorbed if you eat it along with\u00a0foods that contain vitamin C.\u201d<\/p>\n\n\n\n That could be foods like:<\/p>\n\n\n\n Reitz suggests caution when considering iron supplements.<\/p>\n\n\n\n Why? Iron is clearly important to your health, so it would seem natural to assume that more iron means better health. And what could be an easier way to get more iron in your life than to pop an iron supplement.<\/p>\n\n\n\n But iron supplements aren\u2019t right for everyone.<\/p>\n\n\n\n \u201cThere is an upper limit to recommended iron intake. That\u2019s because too much iron, particularly from supplements, can affect zinc absorption. And it can affect your stomach, from nausea and vomiting to significant damage to your GI tract,\u201d clarifies Reitz.<\/p>\n\n\n\n You\u2019re very unlikely to eat your way to toxic levels of iron. But with iron supplements, it can be easy to overdo it.<\/p>\n\n\n\n The\u00a0National Institutes of Health\u00a0shares these upper intake levels for iron:<\/p>\n\n\n\n The safest route to getting the right amount of iron is to stick to a \u201cfoods-first\u201d mentality. That\u2019s to say: Choose foods that will give you the vitamins and nutrients that your body needs.<\/p>\n\n\n\n And if you worry that you\u2019re not getting enough iron in your diet, talk with a healthcare provider, like a registered dietitian.<\/p>\n\n\n\n \u201cAn iron supplement may be beneficial to some people who don\u2019t get enough iron in their diet,\u201d Reitz notes. \u201cBut I always urge people to talk with a healthcare provider before starting any supplement. They\u2019ll be able to best advise you to make sure you\u2019re getting the right amount of nutrients and take into account any health conditions or medications that may affect your needs.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" The benefits of iron span your whole body, from your blood and your brain to your immune system and more What is iron? Iron is an important nutrient in our diets. So critical, in fact, that many foods, from\u00a0infant formula\u00a0to breakfast cereals, are commonly fortified with iron to help ensure we get enough of it….<\/p>\n","protected":false},"author":1,"featured_media":2020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_bst_post_transparent":"","_bst_post_title":"","_bst_post_layout":"","_bst_post_sidebar_id":"","_bst_post_content_style":"","_bst_post_vertical_padding":"","_bst_post_feature":"","_bst_post_feature_position":"","_bst_post_header":false,"_bst_post_footer":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-2019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\tAge<\/th> Males<\/th> Females<\/th> Pregnancy<\/th> Lactating<\/th><\/tr><\/thead> Birth to 6 months<\/td> 0.27 mg<\/td> 0.27 mg<\/td> <\/td> <\/td><\/tr> 7 to 12 months<\/td> 11 mg<\/td> 11 mg<\/td> <\/td> <\/td><\/tr> 1 to 3 years<\/td> 7 mg<\/td> 7 mg<\/td> <\/td> <\/td><\/tr> 4 to 8 years<\/td> 10 mg<\/td> 10 mg<\/td> <\/td> <\/td><\/tr> 9 to 13 years<\/td> 8 mg<\/td> 8 mg<\/td> <\/td> <\/td><\/tr> 14 to 18 years<\/td> 11 mg<\/td> 15 mg<\/td> 27 mg<\/td> 10 mg<\/td><\/tr> 19 to 50 years<\/td> 8 mg<\/td> 18 mg<\/td> 27 mg<\/td> 9 mg<\/td><\/tr> 51+ years<\/td> 8 mg<\/td> 8 mg<\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Getting more iron on your plate<\/h3>\n\n\n\n
Food<\/th> Serving size<\/th> Milligrams (mg) per serving<\/th> Percent daily value<\/th><\/tr><\/thead> Fortified cereals<\/td> 1 serving (per brand\u2019s nutritional label)<\/td> 18 mg<\/td> 100%<\/td><\/tr> Cooked Eastern oysters<\/td> 3 ounces<\/td> 8 mg<\/td> 44%<\/td><\/tr> Canned white beans<\/td> 1 cup<\/td> 8 mg<\/td> 44%<\/td><\/tr> Beef liver<\/td> 3 ounces<\/td> 5 mg<\/td> 28%<\/td><\/tr> Lentils<\/td> 1\/2 cup<\/td> 3 mg<\/td> 17%<\/td><\/tr> Boiled spinach<\/td> 1\/2 cup<\/td> 3 mg<\/td> 17%<\/td><\/tr> Firm tofu<\/td> 1\/2 cup<\/td> 3 mg<\/td> 17%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Types of dietary iron<\/h4>\n\n\n\n
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Should you take an iron supplement?<\/h3>\n\n\n\n
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