Sources of Iron

 

Introduction to Iron

Iron is one of the most essential minerals required by the human body. It plays a vital role in producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without sufficient iron, the body cannot function efficiently, which can lead to fatigue and weakened immunity. Iron is also involved in various metabolic processes that help maintain overall health.

Sources of Iron

There are two main types of dietary iron: heme and non-heme. Heme iron, found in animal products such as red meat, poultry, and fish, is easily absorbed by the body. Non-heme iron is present in plant-based foods like beans, lentils, spinach, and fortified cereals. Although non-heme iron is less readily absorbed, eating it with vitamin C–rich foods—such as oranges, strawberries, or tomatoes—can significantly improve absorption.

Importance and Deficiency

Iron is crucial for maintaining energy levels, supporting brain function, and promoting healthy muscle activity. A deficiency in iron can lead to anemia, a common condition that causes tiredness, pale skin, and difficulty concentrating. Children, pregnant women, and individuals with restricted diets are especially at risk. Ensuring a balanced diet with enough iron-rich foods is key to preventing deficiency and maintaining good health.