Iron: An essential Nutrient

                   Today, we going to talk about the many benefits of Iron and how to prevent Iron deficiency for your best health. First of all, what is Iron?

What is Iron? What is its impact on my health?

                    Iron is a necessary nutrient in the body which helps everyone to reach their best health and potential peak performance in life. This nutrient assists in creating hemoglobin and myoglobin in the body. If a person is Iron deficient oxygen supply to your cells is then limited which can lead to symptoms such as: physical weakness, fatigue, reduced immunity, shortness of health and heart palpitations. Iron deficient pregnant  women may have a premature delivery, their infant may have a low birth weight and may have higher mortality rates. Infants may have impaired cognitive function (Saunders, Craig, Baines, & Posen, 2012).

                 Unfortunately, this deficiency affects about a quarter of the world population especially women and children. Some treatments for medical conditions such as dialysis can impact iron absorption in people with renal failure as well as those with Crohn’s or Ceiliac disease  (Saunders, Craig, Baines, & Posen, 2012). Iron deficiency is more commonly found among low income countries versus the industrialized societies. There is about 38% of the population in low income countries affected by iron deficiency compared to 8% of the industrialized countries (Vag, 1999).

Two forms of Iron

                        There are two major forms of Iron inorganic and organic. The most common forms that is found in all diets is inorganic and comes from vegetable sources. Organic iron which is in the form of  Ha-em iron usually found in meat sources such as beef, fish, and poultry. Other than food sources there are a couple of additional ways to obtain iron such as form soil, water, dust and iron pots used when preparing food (Vag, 1999).

  Bio availability of Iron

                        Bio availability is known as the amount of a given nutrient in a given food or diet that the body can utilize. This is the ability to transport nutrients to the body including bodily tissues and muscles.(meat or wheat) Non-ha-em iron and ha-em iron bio availability is influenced by numerous dietary factors that can either enhance or inhibit absorption. Some of the main inhibitors of iron include phytate or phytic acid which is often found in grains, seeds, nuts, and legumes.  (Saunders, Craig, Baines, & Posen, 2012). Other inhibitors include polyphenol containing beverages such as teas (herbal and caffeine), coffee, cocoa, and red wines. Some of other iron inhibitors are animal proteins such as milk protein ( casein) and egg protein (Saunders, Craig, Baines, & Posen, 2012).

                 On the flip side, there are also many enhancers for iron absorption. One of the best enhancers of iron is vitamin C (synthetic or dietary) which can increase absorption up to six times more for those with low iron stores. This vitamin  helps to overcome some of the iron inhibitors of phytic acid, polythenols and milk proteins. Some additional enhancers include citric, malic, and lactic acids as well as vitamin A and B-carotene especially for non-haem  iron absorption  (Saunders, Craig, Baines, & Posen, 2012).

                Soy was once  thought to be another iron inhibitor but more recent research shows that iron found in soy known as ferritin is easily available and has no negative effect on iron status. One of the best ways to help absorption of iron while eating nuts, seeds, legumes, and grains is to process the whole grain  which removes phytate content but also decreases other beneficial nutrients. You can also soak and sprout legumes, nuts, and seeds as well as leavening bread  (Saunders, Craig, Baines, & Posen, 2012).

Iron Deficiency in Infants

                     Ideally iron requirements are essential to exceed iron intake during tow times in life: the first six to eighteen months of life and for adolescence in girls. It is especially important within the first year of life iron deficiency can affect rapid neural development in the brain and other biological bodily function which can influence future functioning. The brain can become abnormal due to iron deficiency during infancy because it is essential for proper neurogenesis  a.k.a creation of new brain cells (Beard, 2008).

                   One particular study headed by Betsy Lozoff studied human infants related to motor control and emotional well-being. The study results showed that overall motor control at 9 months was extremely lower in iron-deficient anemia infants compared to control infants. Iron deficiency did affect performance on the Peabody Development Motor Scales, Infant Neurological International Battery, the motor quality factor of the Bayley Scales of Infant Development and a bimanual coordination toy retrieval task (Beard, 2008).

                 These broad range of these tests that focus on motor development shows us that both motor skill development and the ability to explore and interact with their environment was greatly influenced by iron deficiency in the first six months of life. These negative results continued when the study focused on social-emotional behavior. Again infants around nine months of age who were iron deficient were more shy, less easily soothed and had less positive affect when engaging with their interviewer. These types of results have been consistent with similar studies that measured social-emotional behavior (Beard, 2008).

                 So, as we have learned today there are many reasons for us all to do our best not to be iron deficient and how impactful it can be on all stages of health and life but especially in the early years of development. I hope that learning about Iron bio-availability and what you can do to increase your intake has helped you in living life to the fullest by prioritizing this essential nutrient in your everyday diet.

               I hope this information was useful for you in your everyday life and remember that the mind, body, and food are all interconnected. Please feel free to follow me on Instagram at mindbodyfoodconnection and share this post with others. Have a wonderful day.

Bibliography

Beard, J. L. (2008). Why Iron Deficiency is   important in infant development. The Journal of Nutrition , 2534-2536.

Saunders, A. V.,   Craig, W. J., Baines, S. K., & Posen, J. S. (2012). Iron and Vegetarian   diets. 1 (2), 11-16.

Vag, d. h. (1999). Animal   and plant food based diets and iron status: benfits and costs. Proceedings   of the Nutrition Society , 235-242.