All About Iron

19 october 2023

Iron, an essential mineral that plays a crucial role in the human body. Discover what iron is, why it is so important, where you can find it in your diet, and how to ensure you get enough. Read on and learn everything about iron!

What is Iron?

Iron is an essential mineral that your body needs for several important functions. From transporting oxygen in your blood and the creation of red blood cells to supporting your energy levels. Without enough iron, the body cannot function properly.

What are the Different Forms of Iron?

There are two main forms of iron in food: heme iron and non-heme iron. Heme iron is found only in animal products such as meat and fish and is better absorbed by the body. Non-heme iron is found in both animal and plant sources, such as vegetables and grains. The majority of the iron we consume is non-heme iron, about 90%. Approximately 10% is heme iron.

Did you know... Iron and Vitamin C have a positive effect on each other? Vitamin C enhances the absorption of iron. Therefore, it's beneficial to eat vegetables or fruit with every meal.

How is Iron Absorbed?

Heme iron is the most absorbable form of iron. Your body absorbs iron through the small intestine. The absorption of iron in your body is a complex process that can be influenced by various factors. For example, Vitamin C improves the absorption of non-heme iron from plant-based foods, while calcium, coffee, and tea can reduce the absorption of both forms. Therefore, it is better not to drink these beverages during a meal.

Where is Iron Found?

Iron-rich foods include red meat, poultry, fish, and plant sources such as beans, grains, and spinach. To get the recommended daily amount of iron, you could eat a combination of a beef steak, a boiled egg, and a portion of spinach.

Below is an overview of foods with the amount of iron in milligrams per serving:

Iron per Serving	Total Iron	Non-Heme Iron	Heme Iron
1 piece of beef steak (cooked, 75 grams)	2.7 mg	1.0 mg	1.7 mg
1 slice of tofu (cooked, 75 grams)	1.7 mg	1.7 mg	-
1 handful of unsalted cashew nuts (25 grams)	1.7 mg	1.7 mg	-
1 large spoon of cooked spinach (70 grams)	1.7 mg	1.7 mg	-
1 large spoon of red kidney beans (60 grams)	1.4 mg	1.4 mg	-
1 boiled egg (50 grams)	1.2 mg	1.2 mg	-
1 salted herring (75 grams)	1.1 mg	0.7 mg	0.4 mg
1 large spoon of cooked kale (85 grams)	0.9 mg	0.9 mg	-
1 large spoon of cooked whole wheat pasta (45 grams)	0.8 mg	0.8 mg	-
1 slice of whole wheat bread (35 grams)	0.7 mg	0.7 mg	-
1 piece of chicken breast (cooked, 80 grams)	0.6 mg	0.4 mg	0.2 mg

What is Iron Good For?

Iron plays a role in various bodily functions:

Blood: Iron contributes to the normal formation of red blood cells and haemoglobin.
Cell Division: Iron plays a role in the process of cell division.
Cognitive: Iron contributes to a normal memory.
Energy: Iron activates your body's natural energy.
Immune System: Iron has a positive effect on the immune system.
Fatigue: Iron contributes to the reduction of tiredness and fatigue.
Oxygen Transport: Iron contributes to normal oxygen transport in the body.

What is the Recommended Daily Amount of Iron?

The recommended daily allowance (RDA) of iron varies by age and category. Below is an overview of the daily recommendations of iron in milligrams per group:

Group	RDA Iron (milligrams)
6-11 months	8
1-5 years	8
6-9 years	9
9-13 years	11
Men 14 years and older	11
Women 14-17 years (menstruating women)	15*
Women 18-50 years (menstruating women before menopause)	16*
Women after menopause	11
Pregnant women	16*
Breastfeeding women	15*

*Groups at higher risk of iron deficiency:

Girls/women of childbearing age, due to blood loss during menstruation.
Women who are pregnant or breastfeeding.

Therefore, the RDA for these groups is higher than for men and women after menopause.

What are the Symptoms of Iron Deficiency?

Children, vegetarians, and women who menstruate, are pregnant, or breastfeeding are at greater risk of iron deficiency. You have an iron deficiency if the iron level in your blood is too low.

You can recognise an iron deficiency by:

Fatigue
Pale skin
Weakness
Dizziness
Reduced concentration

Anaemia is the most severe form of iron deficiency. Note: Anaemia is not always solely the result of iron deficiency. There are other deficiencies that can lead to anaemia.

Contact your healthcare provider if you have been experiencing the above symptoms for a long time.

Vegetarian? Read here how to get essential nutrients if you don't eat meat.

What are the Consequences of Excess Iron?

While iron is important, too much iron can be harmful and lead to problems such as stomach upset, nausea, and in extreme cases, even organ damage. Therefore, it is crucial to adhere to the recommended daily amounts.

Can I Take Iron Supplements During Pregnancy?

Pregnant women often need extra iron to support the growing needs of the baby. However, it is important to consult your healthcare provider about the correct dosage, as too much iron can be harmful. The recommended daily amount of iron for pregnant women is 16 milligrams.

Discover here which supplements are important before, during, and after pregnancy.

In Conclusion

Iron is a crucial mineral that contributes to several important bodily functions. It is important to be aware of your iron intake and ensure you get enough iron through a varied diet, especially if you belong to one of the groups with increased needs.

Do you have questions or are you looking for personal advice? Contact our health coaches via the online chat or visit a store near you. Our experts are ready to help you!