Iron is one of the most important minerals as it sustains vital functions in our body. It plays a crucial part in metabolic processes such as oxygen transport, electron transport, and DNA synthesis, making it an essential element for all living beings.[1]
Here are some reasons why you should pay more attention to the iron that goes in your body – and what you can do if you’re not getting enough of it.
The Importance of Iron in the Human Body
Inside our bodies, iron can be found in all cells, but the majority of it is concentrated in our red blood cells. This is because iron is an essential component of hemoglobin, a substance in red blood cells which carries oxygen from the lungs to other parts of the body. Approximately 70% of your body’s iron content can be found in hemoglobin.[2]
Iron is also stored in blood cells as ferritin, which comprises 25% of the iron in your body. The amount of iron stored in your body depends on your age, size, and sex, but generally, men have around 1000mg of iron stored in their bodies while women have around 300mg. When stored iron is depleted, your body will experience iron deficiency.[2]
The remaining ~6% of iron in your body is involved with cellular respiration and energy metabolism in certain proteins. Iron is also used to synthesize collagen, a structural protein which serves as a building block for bones, skin, muscles, tendons, and ligaments. Iron is also a component in synthesizing neurotransmitters, making them essential to brain health.[2]
7 Signs of Iron Deficiency
Although iron can be found in many natural sources, many people fall short of their iron requirements, especially amongst menstruating and pregnant women. Iron deficiency can be very debilitating, which can negatively affect your productivity and personal life. These symptoms range from mild to extreme, depending on the severity of your iron deficiency. In some cases, iron deficiency can be hardly felt.
If you suspect that you’re experiencing iron deficiency, here are some symptoms you should look out for.
- Excessive fatigue
Do you often feel tired even though you’ve always had enough sleep? You may just have iron deficiency.
When your body lacks iron, it is unable to produce sufficient amount of hemoglobin – the substance in red blood cells which carries oxygen throughout the body. With a lack of hemoglobin, your tissues and muscles will be deprived of the oxygen it needs to function properly. [3]
Excessive fatigue may be wrongly associated with other conditions or simply dismissed as a result of a busy schedule, leading people to misdiagnose their iron deficiency.
Alongside excessive fatigue, iron deficiency may also cause poor concentration, irritability, and poor productivity at work.
- Paleness and brittle nails
One of the more obvious signs of iron deficiency is the paleness, or the loss of a “healthy glow”, of the skin and the inside of the lower eyelids.
This is caused by the loss of hemoglobin in blood, which also gives it its signature red color. Low hemoglobin levels also decrease the presence of blood in general, which restricts nutrients and oxygen from replenishing your damaged skin cells.
Thus, the skin loses vibrancy and rosy color which is a characteristic of healthy skin. This paleness may either occur all over the body or will only manifest in specific areas, such as the face, gums, lips, and eyelids.
This paleness may also be accompanied by brittle nails, which is another indicator of moderate to severe anemia. If both symptoms are present, your iron deficiency is probably severe and will require immediate medical attention.
- Difficulty breathing
Because iron is an essential component of hemoglobin – the carrier of oxygen throughout the body – insufficient amounts will deprive our muscles of the oxygen it needs to function.
This signals the lungs to work double time in an attempt to fulfill the oxygen our tissues and muscles need and therefore increasing a person’s breathing rate. [2]
If you find it harder to climb a flight of stairs than usual and you’re experiencing other symptoms in this list, you should consult a doctor and have a blood test to check for your iron levels.
- Headaches and dizziness
If you’re experiencing unexplainable headaches and dizziness, it might be due to a lack of oxygen supply caused by a lack of iron.
Due to the lack of oxygen, blood vessels in the brain will swell, which causes a buildup of pressure and headaches.
- Heart palpitations
Since your body will experience a lack of oxygen and nutrient levels from the decreased hemoglobin in the bloodstream, it will signal your heart to pump harder to compensate for it.
This can lead to irregular heartbeats or an unusually fast heart rate, and in extreme cases, heart murmurs or an enlarged heart.[4]
- Swollen and sore tongue/mouth
Aside from the skin, the inside of your mouth is a strong indicator of iron deficiency.
When your iron levels are low, your tongue can become swollen, pale, inflamed, or abnormally smooth. This is because iron is an important component of myoglobin, a protein in red blood cells that supports the muscles. [5]
- Craving for non-food items
Craving for non-food items such as stones, dirt, chalk, and paper is called “pica”, which is another symptom of iron deficiency.
Although the reason behind why iron deficient people seek strange food is unclear, some research has pointed out the possibility that chewing might be a coping mechanism to increase alertness among people with iron deficiency.[6]
7 Organic Food Sources of Iron
Thankfully, there are plenty of ways that we can increase our iron intake, as iron is present in nearly all organic sources. And one of the best ways to get more iron is through organic and nutritious foods.
Here are some examples of healthy and delicious sources of iron that you can easily incorporate in your diet.
- Dark Chocolate
If you have a sweet tooth, here’s some good news for you. Cocoa is rich in iron, with approximately 13.9mg of iron per 100g serving. For the average adult, 8mg of iron is the recommended daily iron intake for males, while women need to consume at least 18mg daily.
Thus, consuming a bar of chocolate that has at least 70% cacao will have at most half of your daily iron needs covered. The best part about dark chocolate is that it contains less sugar than normal chocolate, which makes it equally decadent but healthy at the same time.
- Spinach
Although it is mostly known for its Vitamin A content, spinach is also a great source of iron with 2.7mg per 100g serving.
Spinach is also rich in Vitamin C, a nutrient that boosts iron absorption.[7] Additionally, spinach is rich in antioxidants, which protects your body from various diseases.
- Red meat
Some doctors may discourage people from eating red meat, but moderate intake is can offer a lot of health benefits.
A 100g serving of red meat has an equivalent of 2.7mg iron, which is 15% of the average daily recommended intake. Red meat is also rich in protein, which will help you feel fuller than other types of food.
According to studies, people who regularly consume meat are less likely to have iron deficiency. [8]
- Quinoa
Quinoa is a nutrient-dense grain that is gaining popularity lately. This pseudo-cereal contains 2.8mg of iron per 100g serving, which 16% of the daily recommended intake.
Additionally, quinoa is a great source of iron, folate, magnesium, copper, manganese and other nutrients. Quinoa also contains a higher amount of protein compared to other grains, which makes them very filling – perfect for a low-calorie diet.
- Broccoli
Similar to spinach, broccoli is a nutritious source of both iron and vitamin C.[9]
Broccoli also contains folate, a compound that is important for red blood cell formation and the synthesis of DNA. Broccoli is also rich in fiber, an important carbohydrate that feeds the good bacteria in our gut microbiome.
- Tofu
A popular food in Asia as well as a meat substitute for vegetarians, tofu is a soy-based food that is packed with iron. Per 100g serving, tofu has approximately 5.4mg of iron.
Tofu is also rich in proteins, as well as a host of other minerals such as calcium, magnesium, and selenium.
- Oysters
This delicious shellfish that is now considered a luxury in some countries are among the best sources of iron, at 7mg of iron per 100g serving.
Oysters are also a high-protein and low-calorie treat, which is perfect for those who are trying to control their weight. Oysters are also packed with minerals, such as copper, zinc, selenium, iron, and vitamin B12.
Precautions
While iron is an essential mineral, too much of it can be harmful to the body.
Having too much iron in your body is a condition called hemochromatosis, which is characterized by the buildup of iron in tissues and organs. Although this condition is inherited, people that are not predisposed to this disorder may also have an overload of iron from excessive supplements or an extreme diet.
Some symptoms of iron poisoning include nausea, vomiting, and stomach pain.
To avoid consuming iron beyond what is considered healthy, consult a doctor first to determine how much iron is recommended for your body, as it varies by size, age, and sex.
Conclusion
Due to the increased popularity of processed foods and sedentary lifestyles, iron deficiency has become a problem for some people – unfortunately, most of these go undiagnosed.
If you’re experiencing some of the symptoms above, you should consult a doctor first so you can be accurately diagnosed.
Otherwise, having a diet rich in iron won’t hurt either, as long as it isn’t coupled with high-iron supplements which may cause health problems due to excessive iron.
References
[1] Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 19(2), 164–174.
[2] University of California San Francisco. (n.d.) Hemoglobin and functions of iron. Retrieved from https://www.ucsfhealth.org/education/hemoglobin-and-functions-of-iron
[3] Bager P. (2014). Fatigue and acute/chronic anaemia. Danish medical journal, 61(4), B4824.
[4] Lopez A, Cacoub P, Macdougall IC, Peyrin-Biroulet L. Iron deficiency anaemia. Lancet. 2016;387(10021):907-916. doi:10.1016/S0140-6736(15)60865-0
[5] Wu, Y. C., Wang, Y. P., Chang, J. Y., Cheng, S. J., Chen, H. M., & Sun, A. (2014). Oral manifestations and blood profile in patients with iron deficiency anemia. Journal of the Formosan Medical Association = Taiwan yi zhi, 113(2), 83–87. https://doi.org/10.1016/j.jfma.2013.11.010
[6] Hunt, M. G., Belfer, S., & Atuahene, B. (2014). Pagophagia improves neuropsychological processing speed in iron-deficiency anemia. Medical hypotheses, 83(4), 473-476.
[7] Monsen E. R. (1988). Iron nutrition and absorption: dietary factors which impact iron bioavailability. Journal of the American Dietetic Association, 88(7), 786–790.
[8] Jackson, J., Williams, R., McEvoy, M., MacDonald-Wicks, L., & Patterson, A. (2016). Is Higher Consumption of Animal Flesh Foods Associated with Better Iron Status among Adults in Developed Countries? A Systematic Review. Nutrients, 8(2), 89. https://doi.org/10.3390/nu8020089
[9] Péneau, S., Dauchet, L., Vergnaud, A. C., Estaquio, C., Kesse-Guyot, E., Bertrais, S., Latino-Martel, P., Hercberg, S., & Galan, P. (2008). Relationship between iron status and dietary fruit and vegetables based on their vitamin C and fiber content. The American journal of clinical nutrition, 87(5), 1298–1305. https://doi.org/10.1093/ajcn/87.5.1298
