Iron

Sources of Iron

Haem Iron Found in animal-based foods like red meat, chicken, and fish.

Non-Haem Iron Present in plant-based foods like cereals, legumes, and leafy green vegetables.

Fortified Foods Some cereals and bread are fortified with iron.

Functions of Iron

Oxygen Transport: Integral component of haemoglobin, transporting oxygen from the lungs to body tissues.

Energy Production: Involved in cellular energy generation.

Brain Function: Essential for maintaining healthy brain and cognitive functions.

Immune System: Supports the immune system's functionality.

Muscle Function: Crucial for muscle metabolism and healthy connective tissue.

Effects of Iron Deficiency

Anaemia: Characterized by fatigue, weakness, and pale skin.

Cognitive Impairments: Can cause difficulty in concentration and impaired cognitive development in children.

Weakened Immunity: Leads to increased susceptibility to infections.

Growth Issues: Stunted growth in children due to iron deficiency.

Recommended Dietary Allowances (RDAs) for Iron

Adult Men

8-10 mg/day

Adult Women (Pre-menopause)

18-20 mg/day

Pregnant Women

Up to 27 mg/day.

Children

Varies by age, typically 7-10 mg/day.

Factors Affecting Iron Absorption

Vitamin C: Enhances non-haem iron absorption by converting it to a more absorbable form.

Tannins and Phytates: Present in tea and certain grains, they can inhibit iron absorption.

Calcium: Excessive calcium can interfere with iron absorption.

Role of Vitamins in Assisting Iron Absorption

Vitamin C

Increases the bioavailability of non-haem iron, especially important in vegetarian diets.

Example Exam Questions and Answers

1. What are the two main types of iron found in food?

Haem iron from animal sources and non-haem iron from plant sources.

2. How does vitamin C affect iron absorption?

Vitamin C enhances the absorption of non-haem iron by converting it to a more absorbable form.

3. What is the primary function of iron in the body?

The primary function of iron is to form part of haemoglobin, which carries oxygen in the blood.