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The Importance Of Iron In Our Diet By Mumtaz Khalid Ismail
More Links Important sources of iron Recommended Iron allowances for Indians Minerals, which are required in small quantities but are essential for the health and well being of human beings, are called as trace elements. These are generally required only in mg quantities per day. Deficiency of some of the trace elements like iron, selenium, copper, zinc, cobalt, chromium, vanadium, molybdenum, manganese and iodine can lead to diseases which are corrected by supplementation
Trace elements have three main functions in our body:
- Catalytic action in metabolism
- In oxidation - reduction reactions
- Oxygen transport.
In metabolism of carbohydrate, protein and fat enzymes require many trace elements for the proper function. Iron and copper are involved in oxidation - reduction reactions, which in turns responsible for energy production in the body. Iron containing protein is responsible for transport of oxygen from our lungs to different organs. With out oxygen non-of the tissues can survive.
Iron is one of the most important trace elements required and is widely distributed throughout the body. The total iron content of body varies with age, sex, nutrition, and state of health and species. Normal adult man is estimated to contain 4.5 gm of iron. It is an essential element for the formation of haemoglobin of red blood cells and plays an important role in the transport of oxygen to tissues and iron also requires for various oxidation-reduction reactions. About 60 - 70% of iron in man are as haemoglobin. Muscle tissues contain about 3 percent of iron as myoglobin. The body store iron in liver, spleen, kidney and bone marrow as ferritin, hemosiderin and siderophilin.
The absorption of iron takes place in the duodenum and upper jejunum (small intestine). From total iron intake only 5 - 15 % is absorbed. Absorption depends on many factors. These factors are requirement of the body (during deficiency state absorption will be better), type of iron (ferric or ferrous form) and concurrent intake of some food items or medication (citrus fruit increase absorption where as medicines like antacids - digene reduce absorption). Diets based on cereals permit only low levels (2-5%) of absorption of iron. While diet containing low levels of cereals and high levels of meat and fish permit 10 - 20% absorption. Oxalates and phytates in the diet and its protein quantity affect the absorption of iron. Presence of vitamin C enhances the iron absorption. That is why if you take citrus fruit along with iron containing diet iron absorption is better. An excess of calcium or intestinal parasites such as hookworm is believed to reduce absorption of iron.
Egg yolk, liver and meat are excellent sources of iron. Vegetarian sources of iron are cereals, millets, pulses, and green leafy vegetable. Of the cereal grains and millets, bajra and rice flakes are very good sources of iron but the rate of absorption of iron is less from all cereals. Other better sources of iron are jaggery, raisins, and dried dates. On the other hand spices such as mustard, cumin seed, fenugreek, celery seeds and coriander contain liberal amounts of iron but they are consumed in small amounts. Milk of any source contains negligible amount of iron. When babies are on exclusive breast feed the requirements of the body are met from the iron stores in the body. These iron stores are adequate for a term baby till 3 to 4 months of age. Storage of iron in foetus takes place in the last trimester. Because of that the store will be minimal in preterm. Hence for term babies, iron supplementation to be stated from 3 to 4 months and for preterms by 1 1/2 months.
Food stuff Iron mg / 100 gms Bajra 8.0 Rice flakes 20.0 Wheat germ 6.0 Bengal gram roasted 9.5 Cow pea 8.6 Soya bean 10.4 Peas dry 7.05 Amaranth spined 22.9 Mint 15.6
Food stuff Iron mg / 100 gms Green plantain 6.27 Gingelly seeds 9.3 Dates dried 7.3 Raisins 7.7 Egg hen 2.1 Liver 6.3 Mutton 2.5 Jaggery 2.64
The Indian council of medical research recommends about 20 - 30 mg for the adult. There is an extra allowance for the 15 - 18 year's age groups when the iron is needed for rapid growth. In women during pregnancy, menstruation, puberty and menopause there is an increased demand.
Recommended Iron allowances for Indians*
Group Iron mg / day Man 28 Woman 30 Pregnant 38 Lactation 30 Children 1- 3 years 12 Children 4-6years 18 Children 7-9 years 25 Boys 10 - 12 years 28 Girls 10 - 12 years 20 Boys 13 - 15 years 43 Girls 13 - 15 years 28 Boys 16 - 18 years 50 Girls 16 - 18 years 30 * Source - Indian Council of Medical Research, 1989
Deficiency of iron occurs in the body due to an inadequate intake of iron, poor absorption (chronic diarrhoea, malabsorption syndrome and surgeries like gastrojejenostomy) due to increased demand (pregnancy) and abnormal loss of blood from the body (hookworm, gastric ulcer and frequent or excessive menstruation). Anaemia is the most common form of iron deficiency.
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