Iron is a trace element which is contained in very small amounts in many different foods. A minimum daily intake of iron is vital for the body, as it is needed for various processes at the cellular level. In addition to its function as a component of some enzyme complexes, it is contained in hemoglobin, the pigment of the red blood cells.
In these so-called erythrocytes, hemoglobin has the task of absorbing oxygen as the blood passes through the lungs. Due to the iron it contains, the oxygen in the red blood cells can be absorbed and transported into the body. Myoglobin, which is contained in the muscles and is responsible for their oxygen supply, has a similar function.
These complexes together make up over 70% of the iron in the human body. Another 20% is contained in the iron stores formed by the so-called ferritin. The rest of the iron is almost completely built up in enzymes, only a small part is bound to transferrin as transportable iron.
The daily requirement of iron is subject to gender-specific differences, which are linked, among other things, to women’s menstruation and the associated blood and iron loss. While men should consume about 10 mg iron per day, women need 15 mg iron per day. Both lose about 1 mg through normal processes.
In most cases, the iron balance can be kept in balance through diet. However, women are more likely to be affected by iron deficiency, especially during pregnancy. Expectant mothers should even supplement up to 30 mg of iron per day, as the additional requirement is enormous due to the body’s conversion and the growing child.
When it comes to nutrition, care must be taken to ensure that more iron-containing products are consumed than the daily requirement says, because only 10 to 15% of the iron in the intestine is also absorbed into the blood. Foods that contain a relatively large amount of iron can be found in almost all nutritional niches and can be selected individually according to personal preferences. Both at breakfast and lunch, as well as at dinner, whether as a vegetarian or passionate meat eater – anyone with an existing iron deficiency or a risk of developing it can pay attention to an iron-containing diet. As a rule, one should always first try to compensate for the deficiency in a natural way before resorting to dietary supplements or medical preparations.
