Iron
What Is It?
Iron is a trace mineral (from the Anglo Saxon name ‘iren’) Iron is essential for the production of hemoglobin (red blood cells) and muscle function. It’s required throughout the body and used to transport and store oxygen in blood. The largest amounts of iron are found in the blood with the rest stored in the liver, spleen, bone marrow and muscles. We get most of our iron from the foods we eat.
There are two main forms of Iron ‘heme’ and ‘nonheme’. Nonheme is the only form of iron derived from plants whilst heme and nonheme are found in animal foods.
The body has no internal mechanism to rid itself of excess iron, however, any excess that occurs is regulated and managed within the intestines. It is important to remember that the body can only achieve this with plant based iron heme. The digestive system cannot regulate the iron in ingested blood (nonheme) so too much of this iron can lead to iron overload and health problems.
Why Do We Need It?
Iron is required for the synthesis of DNA vital in supporting growth, healing, reproduction and immune system. To aid in the absorption of Iron, eat foods rich in vitamin C at the same time you eat the food containing the iron.
Iron is important in the production of energy, it acts as an antioxidant protecting cells from free radical damage. Iron is also needed to help prevent fatigue, anaemia, and to keep the mind alert.
Deficiency Symptoms
According to The World Health Organisation (WHO) 2 billion people (which is over 30% of the world’s population) are anaemic. The most common nutrient deficiency in the world is Iron. It not only affects those in developing countries but also is also prevalent in Industrialised Countries.
Other symptoms include: anaemia, tiredness, irritability, difficulties concentrating, brittle hair, dizziness, fatigue and spoon shaped nail or nails that have ridges running lengthwise.
People at risk of iron deficiency include women with heavy menstrual periods, vegetarians, pregnant women in the last trimester, low birth weight or premature babies, infants under 1 year old drinking cow’s milk, children aged 6 months to 4 years, adolescent girls and athletes.
Where Can We Find It?
Apple, almonds, apricots, asparagus, avocado, banana, beetroot, berries, broccoli, cabbage, cacao, carrots, celery, courgette, cucumber, dates (5 medium), dulse, fennel, figs (5 medium), garlic, ginger, grapes, green leafy vegetables, kale, kelp, kiwi, lentils, lime, mango, mint, nectarine, orange, papaya, parsley, parsnip, peaches, pears, peas, pepper (all colours), pineapple, pomegranate, potatoes, pumpkin seeds, raisins, sesame seeds, spinach (higher iron content when cooked) squash, strawberries, sweet potato, thyme (higher iron content when dried) tomatoes, (sun dried higher iron content) watercress, wheatgrass.
Herbs containing Iron include: alfalfa, burdock root, catnip, cayenne, chamomile, dandelion, fennel seed, fenugreek, lemongrass, liquorice, paprika, parsley and peppermint.
Be-Aware
Unless you have been diagnosed as anaemic you should NOT take iron supplements. If you are taking Iron supplements, keep out of reach of children, excessive doses are very dangerous for children. Iron supplements can also interfere with antibiotics so always advise your GP of any supplements you are taking.
People suffering from sickle-cell anaemia, haemochromatosis or thalassaemia should not take iron supplements.
The utilisation of iron may be impaired by rheumatoid arthritis and cancer. Coffee and tea consumed in large quantities can inhibit your iron absorption.
Eggs contain phosvitin, a protein compound found in the egg yolk that binds iron molecules together and prevents the body from absorbing it (1 boiled egg can reduce iron absorption by up to 28%). Phosvitin acts the same with calcium and magnesium. Walnuts can also reduce iron absorption by 50-65%
While many vitamins and minerals aid in the absorption of iron, zinc in the diet can decrease the absorption of iron.
Spinach, strawberries, dried thyme, tomato all have a good source of vitamin C so the iron is more easily absorbed. Raisins need to be eaten with foods rich in Vitamin C to help absorb the iron.
Research
Clinical studies have shown that iron deficiency may contribute to atherosclerosis, candida infection, Crohn’s disease, fatigue, inner ear dysfunction, rheumatoid arthritis, ulcerative colitis and infertility.
Studies have shown increased iron in disorders including Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. In vitro studies have demonstrated that excessive iron can lead to free radical production, which can promote neurotoxicity.
References
www.ncbi.nlm.nih.gov
www.livestrong.com
www.vitamins-nutrition.org
www.drlwilson.com
Vitamins & Minerals DeMystified - Dr Steve Blake
Nutritional Healing - Phylis A. Balch
The Vitamin Bible - Earl Mindell
Nutrients A - Z Dr Michael Sharon
www.who.int
www.ncbi.nlm.nih.gov
www.uptodate.com
Disclaimer
Please be aware that we are not Doctors, so it is important BEFORE making any changes that you consult with your GP or Medical Practitioner. The suggestions above are not meant as an alternative to any current medical treatment so please DO NOT stop taking any medications you are on. They are also not an endorsement of their effectiveness, nor a recommendation that they should be followed but instead, provided for informational purposes. None of the information on the Natural Juice Therapy site is intended or implied to treat, cure or prevent any condition or disease.