Iron is an essential mineral to ensure the proper functioning of the body. Where is it found? What is its role and which foods contain it the most?
Iron: what is it?
Iron is a mineral naturally present in our body. The human body contains between 2.5 and 4 grams, stored mainly in the liver. It exists in two forms
Heme iron.
It is so named because it is found in heme, the main structure of hemoglobin and myoglobin. Among the foods rich in heme iron, we mainly find products of animal origin such as meat, fish, but also cold meats, offal, crustaceans and molluscs.
Did you know ?
Hemoglobin is a protein that carries oxygen in the blood. Myoglobin, present in muscle cells, has the same shape as hemoglobin. It contains iron to which oxygen attaches and therefore constitutes an oxygen reserve.
Non-heme iron.
It is present in certain enzymes responsible for transporting iron (transferrin) and storing it (ferritin). It is found in cereals, pulses, fruits, vegetables, eggs and dairy products.
The absorption of these two forms of iron is different. The absorption rate of heme iron varies from 15 to 35% compared to 2 to 20% for non-heme iron. The tannins contained in green tea will reduce the absorption of non-heme iron while vitamin C and proteins will improve its absorption. If you consume tea, it is therefore advisable to drink it outside of meals in order to maximize the assimilation of iron by your body. Feed products. are rich in iron, but also in proteins and vitamin C which facilitate its absorption into the body.
Where can we find it in our food?
As explained before, heme iron and non-heme iron come from different food sources. Heme iron comes primarily from animal sources such as red meat. Non-heme iron sources, for their part, are mainly plant-based.
Heme iron content per 100 grams.
|
Black pudding |
20 mg |
|
Liver |
7.6 mg |
|
Offal |
6.5 mg |
|
Cold cuts |
3 mg |
|
Crustacean |
3 mg |
|
Pisces |
1.5 mg |
|
Poultry |
1 mg |
Non-heme iron content per 100 grams.
|
Cocoa powder |
12.5 mg |
|
Soy flour |
10mg |
|
Wheat germ |
7.5 mg |
|
Raw dried vegetable |
6.5 mg |
|
Dark chocolate |
3 mg |
|
Dried fruit |
3 mg |
|
Oleaginous fruit |
3 mg |
|
Fresh vegetable |
1 mg |
|
Fresh fruit |
0.6 mg |
Its role in our body.
Although iron plays many roles in the body, its most important function is the transport of oxygen and the formation of red blood cells in the blood.
- Oxygenation of cells: iron is part of the composition of hemoglobin, a protein present in red blood cells. Its function is to oxygenate the different organs and tissues.
- Formation of myoglobin: iron is also involved in the formation of myoglobin, a protein responsible for muscle oxygenation.
- Energy: Iron is essential for the production of ATP (Adenosine TriPhosphate), which is used to store and transport energy in your body.
Our daily iron needs.
Iron requirements for men and women are different: Men: 9 mg/day Women: 16 mg/day
Did you know ?
In children, the risk of deficiency increases from the age of 6 months, due to the depletion of neonatal iron stores, the increase in blood volume and hemoglobin concentration. In menstruating women, the risk of iron deficiency increases due to menstrual blood loss.
Iron deficiency and symptoms.
Since your body is not capable of producing iron on its own, it must be supplied through food. However, dietary iron intake is sometimes insufficient, leading to a deficiency. The main consequence of an iron deficiency is the appearance of profound anemia, that is to say a reduction in red blood cells, which results in pallor, asthenia and great fatigue. A lack of iron also leads to poor oxygenation of organs, tissues and muscles, which can have harmful consequences in terms of physical capacity, behavior and resistance to infections. Iron deficiency can also be caused by external factors such as blood donation. To determine with certainty whether you suffer from an iron deficiency, do not hesitate to consult your doctor so that he can order a blood test.
Did you know ?
Hemochromatosis is a genetic disease common in northern Europe which results in an excess of iron in the body.
How to consume more iron?
There are several ways to increase your iron intake, such as increasing the consumption of foods that promote its absorption, such as fruits rich in vitamin C.
There are also iron supplements for those who have increased and occasional needs which cannot be covered by diet.
In summary.
Iron is a mineral present in the human body but which must be supplied through food. There are two different types of iron: heme iron and non-heme iron. Iron plays an essential role in transporting cell oxygenation and the formation of myoglobin. According to ANSES, the requirements for a man are 9 mg/day and 16 mg/day for a woman.
