Iron - what it is, properties, needs, sources, deficiency

Do you like cereals? I hope so, because they provide us with a solid dose of valuable iron. In this article you will find the most important information about this mineral. What is iron? How does it work? What are its sources? Find the answers to these and other questions below!

See also:

• Zinc in tablets [properties and dosage + ranking]
.
• Best magnesium [ranking + expert opinion]
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• Magnesium [properties + deficiency symptoms + best sources]
.
• Potassium [deficiency + norm + what it's in]
• Zinc [properties + deficiency + excess]
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• Chromium [properties + use + supplementation]
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• Iodine [properties + dosage + deficiency symptoms]
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• MSM or organic sulfur [what it is and properties + dosage]
• Copper [properties, deficiency, excess]
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What is iron?

Iron is  a mineral  essential for the proper functioning of the bodyand. It is a component of haemoglobin, the protein responsible for transporting oxygen in our bodies. Iron  affects  neurological development, physical growth, synthesis of selected hormones and cell function .

What are the types of iron?

The iron we provide to the body with our diet comes in  two formsand: haemic and non-haemic. The first type can be found in animal products such as poultry, meat and seafood. Non-heme iron, on the other hand, can be found in plant foods (nuts, seeds and pulses).

Iron from the plant sources

Iron - properties

Iron is essential for our body to function properly. What does it affect? 

Alleviation of fatigue

Iron is necessary for the production of haemoglobin (a protein, in red blood cells, that is responsible for transporting oxygenand). Iron deficiency results in a lack of sufficient oxygen to be delivered to all areas of our body. This can result in feeling  tired .

This problem often affects women during their childbearing years. Research suggests that iron supplementation is helpful in combating  fatigue  in menstruating womenand.

Fatigue can also be affected by inadequate concentrations of other ingredients. You can find out about them in the following articles:

• biotin,

  .

• vitamin B12,

• vitamin D3,

• coenzyme Q10.

Prevention of anaemia

One of the most common causes of anaemia is  iron deficiency .  Anaemia  leads to fatigue, weakness or shortness of breath, and if untreated results in heart failure . Studies indicate that daily iron supplementation reduces the incidence  of anaemia  in menstruating womenand.

Improving sports performance

Iron deficiency is common in athletes, especially young  female athletes who train in endurance sportsand. Some experts believe, that these individuals have a  70%   greater need for iron. Lack of this mineral impairs  sports performance .

Sports performance can result in joint problems. Collagen is partly responsible for their health. You can find out more about it in the following articles:

• collagen,

  .

• collagen for joints,

• best collagen,

• drinking collagen,

• sea collagen,

• fish collagen,

  .

.

.

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Aiding the treatment of restless legs syndrome

Prestless legs syndrome is a condition that manifests as an uncontrollable need to move the lower limbs  - usually in the evening or at night, which disrupts sound sleep.  Research   suggests that taking iron may support the treatment of restless legs syndrome.

Cognitive enhancement

Iron deficiency  leads  to problems with concentration, and impairs cognitive functionand. Supplementing the lack of this mineral can have an immediate effect. Studies show that taking iron positively affects  memory, as well as cognitive  and motor skills .

Cognitive function is also affected by:

• vitamin A,

  .

• vitamin B1,

• vitamin B3,

• pantothenic acid,

• vitamin E.

How else does iron work?

.

• Influences  the normal course of pregnancy (iron is responsible for supplying oxygen to the baby)and.

• Supports  immune system function .

• Positively  influences the growth and development of childrenand.

• Increases  effectiveness of vaccines .

• Cares for  nail health .

The European Food Safety Authority   reports that iron supports energy metabolism and also plays a key role in cell division. 

The ninth B vitamin, also known as folic acid, is also important for normal pregnancy development.

Iron requirements

Iron requirements change with age. Check the table below to find out how much iron you need and how much your loved ones need.

*Before the onset of menstruation (after the onset of menstruation)

The iron requirement increases significantly during pregnancy. Ladies expecting a baby should take as much as 27 mg of this mineral daily with their diet. In contrast, during breastfeeding, the requirement is lower at just 10 mg.

It is not necessary to take in iron during pregnancy.

Maximum daily dose of iron

Iron overdose can lead to side effects, which is why an upper dose of intake of this mineral has been established. How much iron can we safely take in?"

Sources of iron

Beef, poultry, beans and also dark chocolate contain the most iron. Interested in specific items? Check out the table with the 10 products richest in iron!

Iron deficiency

Iron deficiency is dangerous and leads to  anaemiaand. It is common worldwide and occurs in many people. More often than not, iron deficiency is the cause of anaemia. What leads to it?

Causesand iron deficiency:

• unbalanced diet,

  .

• pregnancy,

.

• excessive blood loss due to menstruation,

• .

• impaired iron absorption,

• excessive loss of blood due to menstruation,

• excessive loss of blood due to menstruation,

• excessive loss of blood.

• intrinsic bleeding,

• Intrinsic iron absorption disorders,

.

• Genetic condition,

• .

• endometriosis,

.

Symptoms

Iron deficiency-induced anaemia can go undiagnosed for a long time. As it worsens, however, our body will begin to rebel and we will experience certain symptoms. 

Symptomsand of iron deficiency in the body:

• weakness,

  .

• discomfortand,

• dizziness and headaches ,

• restless legs syndrome restless legs ,

• extreme fatigue,

  .

• chest pains,

• excessive fatigue,

• extreme fatigue,

.

• cold hands and feet,

• coldness.

• pale skin,

• pale skin.

• soulfulness,

soulfulness.

• broken fingernails,

• .

How to quickly replenish iron in the body?

In most cases it is easy to get rid of anaemia caused by iron deficiency. Taking the right diet or supplementation will most often solve the problem. Untreated anaemia, however, can be very dangerous.

Effects

• Complicationsand pregnancy.The high need for iron during pregnancy has its reasons. Deficiency of this mineral can lead to premature birth, intrauterine growth retardation, asphyxia (an oxygen-deficient state in the body), low birth weight or neonatal anaemia.

• Acceleratedand or irregular heartbeat. Low oxygen in the body needs to be compensated for by a faster heartbeat. In the long term, this can lead to heart enlargement or heart failure.

• Delayedand growth in young children. Untreated iron deficiency can delay growth and development in children and infants. Furthermore, a lack of this mineral in the body, increases susceptibility to infections.