Importance of Iron in Nutrition
Iron is a present in the body to the extent of 3-5 g. Iron is essential for life. It is a component of hemoglobin, the red pigment in blood that transports oxygen to the cells and removes carbon dioxide from the cells.
Functions of Iron
Ø Oxygen Transport: - Iron is a major constituent of a red-colored compound called hemoglobin present in the blood. Iron is a vital component of red blood cells. Hemoglobin carries oxygen from the lungs to the tissues and in turn helps in carrying carbon dioxide from the tissues to the lungs.
Ø Provision of oxygen for muscle contraction: - Iron is also present in the muscle in the form of myoglobin. Myoglobin has the capacity to store oxygen. This oxygen is used for muscle contraction and for other immediate needs of the muscle cells.
Ø Promotion of oxidation within cells: - Iron facilitates the complete oxidation of carbohydrates, fats and proteins within the cell. The role of iron in oxygen transport and release of the energy locked up in these molecules. The role of iron in oxygen transport and release of energy is now clear to you. Energy is required for the various physical activities we perform every day.
Ø Maintenance of specific brain functions: - like immediate memory, capacity to learn and attention span.
Food Sources of Iron
Liver is an excellent source. Green leafy vegetables,( like mustered leaves, mint leaves), cereals, pulses. Boiling vegetables can reduce the iron content by 20%. Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich foods or supplements. Absorbability of iron from foods varies widely: The "organic" iron found in red meats is considered the most absorbable (10 - 30%). Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract.
Food Sources of Iron | ||
| Flesh Foods | ||
| Liver(sheep) | 6.3 mg/100g | |
| Mutton(Muscle) | 2.5 mg/100g | |
| Green Leafy Vegetables | ||
| Mustard leaves | 16.3 mg/100g | |
| Mint | 15.6 mg/100g | |
| Bathua | 4.2 mg/100g | |
| Amaranth leaves | 3.5 mg/100g | |
| Lettuce | 2.5 mg/100g | |
| Fruits | ||
| Watermelon | 7.9 mg/100g | |
| Raisins | 7.7 mg/100g | |
| Dates(dried) | 7.3 mg/100g | |
| Apricot(dried) | 4.6 mg/100g | |
| Phalsa | 3.1 mg/100g | |
| Cereals | ||
| Rice flakes | 20.0 mg/100g | |
| Bajara | 8.0 mg/100g | |
| Wheat(whole) | 5.3 mg/100g | |
| Wheat flour(whole) | 4.9 mg/100g | |
| Ragi | 3.9 mg/100g | |
| Pulses | ||
| Soyabean | 10.4 mg/100g | |
| Moth beans | 9.5 mg/100g | |
| Cowpea(lobia) | 8.6 mg/100g | |
| Lentil | 7.6 mg/100g | |
| Peas(dry) | 7.1 mg/100g | |
| Horse gram | 6.8 mg/100g | |
| Bengal gram (dal) | 5.3 mg/100g | |
| Bengal gram(whole) | 4.6 mg/100g | |
| Jaggery(cane) | 2.6 mg/100g | |
| RDA OF IRON | |||
| Childern | Age | 4-6 | 10 mg |
| 7-10 | 10 mg | ||
| Males | Age | 15-18 | 18 mg |
| 19-24 | 10 mg | ||
| 25-50 | 10 mg | ||
| Females | Age | 15-18 | 18 mg |
| 19-24 | 18 mg | ||
| 25-50 | 10 mg | ||
Deficiency and Disease of Iron
Ø Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles.
Ø Iron is one of the top six nutrients that are found to be commonly deficient in people globally.
Ø Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen and nourishment.
Iron is a major constituent of a red-colored compound called hemoglobin present in the blood.
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