Iron is an essential mineral vital for maintaining our overall health and well-being, playing a critical role in our body. Globally, about 2 billion people suffer from anaemia. More individuals worldwide suffer from it than from low back pain, diabetes, anxiety, or despair.
Despite iron being abundantly available in certain foods, millions globally suffer from iron deficiency, primarily due to dietary gaps or underlying health issues. Iron deficiency is particularly common in children, women, and people following certain diets. But which method is better?
In this blog, we’ll explore the benefits of iron, its significance in our body, symptoms of low iron, differences between dietary iron and supplements, and the best iron-rich foods to include in your diet.
Importance of Iron for the Body
Iron's primary function in the body is to aid in the production of haemoglobin, a protein in red blood cells that carries oxygen from the lungs to various tissues. Iron also plays a key role in brain development, particularly in infants and young children, making it a crucial nutrient across different stages of life.
There are two types of dietary iron: heme and non-heme. Heme iron, found mainly in animal-based sources, is more efficiently absorbed by the body compared to non-heme iron, present in plant-based foods.
Anaemia occurs when the blood lacks healthy red blood cells or haemoglobin, a protein that transports oxygen. The body's organs and tissues don't get enough oxygen without enough haemoglobin or red blood cells, causing fatigue, weakness, dizziness, pale complexion, and concentration troubles.
Symptoms of Iron Deficiency:
Iron deficiency manifests in several physical and cognitive symptoms, which can often be misinterpreted as general fatigue or stress. Recognizing these signs is important in diagnosing and addressing iron deficiency early on.
Here are five common symptoms of low iron levels:
- Fatigue and Weakness: Since iron is essential for oxygen transport, low levels often result in fatigue, making everyday activities feel more strenuous.
- Pale Skin and Nails: Reduced red blood cell production leads to a paler appearance in the skin and even nail beds.
- Shortness of Breath: Without sufficient oxygenation, even minor exertions can cause breathing difficulties.
- Headaches and Dizziness: Lack of oxygen reaching the brain can result in persistent headaches and a sensation of dizziness.
- Brittle Nails and Hair Loss: Iron deficiency impacts tissue health, leading to brittle nails and potential hair thinning or loss.
Iron from Food vs. Iron Supplements - Key Differences
Iron from food and iron supplements both aim to increase iron levels, yet there are key differences between the two sources. Below are five significant differences between iron-rich foods and supplements, highlighting why one may be more beneficial over the other.
1. Absorption and Bioavailability
Iron-Rich Foods: Heme iron from animal sources (like meat, fish, and poultry) has a high absorption rate and is more bioavailable than non-heme iron from plant sources. Non-heme iron absorption can be enhanced by consuming it with vitamin C-rich foods like citrus fruits.
Iron Supplements: Iron in supplements typically consists of ferrous or ferric salts, with ferrous iron being more absorbable. While supplements offer iron in a readily available form, they often require sufficient stomach acid for absorption and may not absorb as efficiently as heme iron from food.
2. Effect on Digestive Health
Iron-Rich Foods: Most individuals tolerate iron-rich foods well, as these foods naturally combine with other nutrients that support digestion and overall health. Additionally, foods rich in iron provide a range of other nutrients, like proteins and essential vitamins.
Iron Supplements: Some people experience gastrointestinal side effects from supplements, such as constipation, nausea, and abdominal pain. The risk of digestive discomfort is generally higher with supplements compared to iron in food, where iron is bound within a matrix of nutrients.
3. Nutrient Synergy
Iron-Rich Foods: Iron-rich foods naturally contain additional nutrients that work synergistically with iron, supporting its absorption and utilisation within the body. For example, meat is a rich source of B vitamins and zinc, which aid in overall nutrient absorption.
Iron Supplements: Supplements provide iron in isolation, which can create imbalances if taken without complementary nutrients. Long-term use of high-dose iron supplements may even hinder the absorption of other essential minerals, such as zinc and copper.
4. Convenience and Ease of Consumption
Iron-Rich Foods: Incorporating iron-rich foods into a regular diet can be an enjoyable and sustainable way to meet daily iron needs without the need for additional supplements. However, this may require careful dietary planning, especially for individuals on vegetarian or vegan diets.
Iron Supplements: Supplements offer a quick and measurable way to boost iron levels, particularly for individuals with specific deficiencies. They are often prescribed for people with conditions that make iron absorption from food difficult, such as certain gastrointestinal disorders.
5. Safety and Risk of Overconsumption
Iron-rich foods: When consumed through food, iron rarely leads to toxicity since the body regulates absorption based on its needs. For most individuals, it’s difficult to consume excessive iron from natural food sources.
Iron Supplements: Iron supplements carry a risk of overdose, particularly for young children who may accidentally consume them. Excessive iron intake can lead to serious health issues like organ damage, as iron is stored in the liver, spleen, and bone marrow when consumed in large amounts.
Which is Better? Food vs. Supplement
For the average person without an underlying iron deficiency, obtaining iron through a balanced diet is generally more beneficial. Men require about 8 mg of iron per day, while women aged 19-50 need around 18 mg daily due to menstrual blood losses; after age 50, women's iron needs decrease to 8 mg per day. However, for individuals with diagnosed iron deficiency anaemia, pregnant women, or people with specific health conditions that inhibit iron absorption, supplements can serve as a practical and effective solution
Top 5 Iron-Rich Foods to Include in Your Diet
- Lean Red Meat: Red meat, such as lamb, is an excellent source of heme iron. A 100-gram serving of lean red meat provides around 2.7 mg of iron and is highly bioavailable. Red meat also supplies protein, B vitamins, and other essential minerals.
- Eggs: Eggs are a versatile and readily available source of iron, particularly valuable for vegetarians who consume animal products. Eggs contain non-heme iron, offering around 1.2 mg of iron per 100 grams (about two large eggs), combining them with vitamin C-rich foods, like a side of bell peppers or an orange, can improve absorption. Eggs also provide quality protein and other essential nutrients like choline, which is beneficial for brain health.
- Spinach: Spinach is a nutrient-dense vegetable and an excellent source of non-heme iron, with 2.7 mg of iron per 100 grams (about 3.5 ounces). Though its iron content is not as easily absorbed as heme iron, pairing spinach with vitamin C sources, such as tomatoes or lemon juice, can enhance its bioavailability. Besides iron, spinach offers a wealth of vitamins A and C, as well as folate.
- Lentils and Beans: Lentils, chickpeas, and other beans are rich in non-heme iron and offer a substantial amount of protein and fiber, making them beneficial for heart health and digestion. Cooked lentils provide approximately 3.3 mg of iron per 100 grams, while chickpeas offer around 2.9 mg per 100 grams. Beans are particularly popular in plant-based diets, providing not only iron but also potassium and folate.
- Pumpkin Seeds: Pumpkin seeds are a powerhouse of iron, offering around 4.2 mg of iron per 100 grams (about half a cup). In addition to iron, they contain magnesium, zinc, and antioxidants that support various bodily functions, including immune health. These seeds can be eaten raw, roasted, or sprinkled over salads and smoothies, making them a convenient addition to any diet.
Conclusion
Iron is a crucial mineral that supports many bodily functions, from oxygen transportation to immune system health. While iron-rich foods and supplements each offer unique benefits, whole foods tend to provide a safer and more balanced approach for most individuals. Eggoz eggs are not only a great source of iron, supporting a balanced diet and contributing to optimal health, The key lies in recognizing individual needs, consulting with healthcare professionals, and choosing the most suitable iron source based on lifestyle, diet, and health requirements.