Iron enriched foods

What Is the Function of Iron and Why Do You Need It?

Have you ever wondered what makes iron so essential to your body? We often hear about the importance of vitamins and minerals, but what exactly is the function of iron in the diet, and how does it impact our health? Iron is one of those critical elements that your body needs to function properly, yet many people are unaware of how crucial it truly is.

In this blog, we'll focus on the function of Iron, exploring its benefits for both men and women and provide tips on how to consume a high-iron diet.

5 Key Functions and Benefits of Iron

1. Oxygen Transport

One of the primary iron functions is aiding in the production of haemoglobin, a protein in red blood cells responsible for carrying oxygen from your lungs to other tissues in the body. Without sufficient iron, your body can’t produce enough healthy red blood cells, which leads to conditions like anaemia. Haemoglobin also helps in removing carbon dioxide, so your body’s cells can effectively “breathe.”

For both men and women, the role of iron in oxygen transport is crucial for overall energy levels and maintaining physical performance. Low levels of iron can result in fatigue, weakness, and even impaired cognitive function.

2. Energy Metabolism

Another function of iron in the diet is its involvement in converting the food you eat into energy. This process, known as cellular metabolism, relies on iron as an essential cofactor. When you consume carbohydrates, proteins, and fats, your body requires iron to help transform these nutrients into the energy you use to walk, think, and even breathe.

For this reason, iron is critical in maintaining healthy energy levels throughout the day, preventing you from feeling sluggish or fatigued. In fact, athletes or those with physically demanding lifestyles may have higher iron requirements due to the increased oxygen and energy demands on their body.

3. Supports the Immune System

Iron plays an important role in strengthening the immune system. It helps in the production and maturation of immune cells like lymphocytes, which are essential for defending the body against infections. Without enough iron, your immune response can weaken, making you more susceptible to diseases. Iron benefits for women are particularly noteworthy in this context, as women of childbearing age are more prone to iron deficiency due to menstruation, which can compromise their immune system. By ensuring adequate iron intake, women can support their body’s ability to ward off infections and recover more quickly when sick.

4. Brain Function and Cognitive Health

Iron is also vital for proper brain development and function. It helps in the formation of neurotransmitters, which are chemicals that facilitate communication between nerve cells. In both adults and children, iron deficiency has been linked to cognitive issues such as memory loss, poor concentration, and developmental delays. Iron’s role in cognitive health is especially crucial during pregnancy, as iron supports the brain development of the fetus. This is why pregnant women are often advised to take iron capsules or consume iron-rich foods to prevent complications like premature birth and low birth weight.

5. Hormonal Regulation

Another lesser-known function of iron is its role in synthesising hormones, particularly thyroid hormones, which regulate metabolism. Low iron levels can lead to an underactive thyroid, causing symptoms like weight gain, cold intolerance, and depression. Maintaining optimal iron levels can help keep your thyroid functioning properly, which is important for maintaining a healthy weight and mood.

Daily Required Iron Intake for Men and Women

Now that we understand the function of iron in the diet, it's important to know how much iron you need daily to stay healthy. Iron needs vary based on age, gender, and life stage.

  • Men: On average, adult men need around 8 mg of iron per day.
  • Women: Adult women need more iron—around 18 mg per day—due to menstruation. Pregnant women need even more, approximately 27 mg per day, to support the increased blood volume and foetal development.

Iron requirements may also increase for individuals who engage in high-intensity exercise, are recovering from illness, or have certain medical conditions.

How to Eat a High-Iron Diet

To meet your daily iron needs, it’s important to include a variety of iron-rich foods in your diet. Here are five options to consider:

1. Protein-Packed Eggs

One often-overlooked source of iron is eggs. Both egg whites and the egg yolk provide nutrients, but the yolk is particularly rich in iron. Whole eggs, especially 24 hours fresh eggs or One day fresh eggs, provide a range of nutrients, including Vitamin D in eggs, Omega-3, and amino acids—making them a versatile and nutritious option. The bright orange yolk of fresh eggs is a sign of its high nutrient content, including iron.

2. Leafy Greens (Iron Foods Vegetarian)

If you’re looking for iron foods vegetarian, leafy greens like spinach, kale, and Swiss chard are excellent sources. Spinach, in particular, is a rich source of non-heme iron, though it’s less easily absorbed by the body compared to heme iron from animal products. Pairing it with a source of vitamin C, like lemon juice, can enhance absorption.

3. Red Meat

Red meat is one of the most well-known iron-rich foods, offering a significant amount of heme iron, which is more easily absorbed by the body than plant-based sources. Lamb, and liver are excellent choices if you’re looking to boost your iron intake.

4. Legumes

Legumes, including lentils, chickpeas, and black beans, are excellent plant-based sources of iron. They are also high in protein, making them a great option for vegetarians and vegans looking to increase their iron intake.

5. Fortified Cereals

Many breakfast cereals are fortified with iron, offering a convenient way to get your daily dose. However, it's important to check the label to ensure the cereal is not loaded with sugar. Choose high-fiber, low-sugar options for the best results.

Conclusion: Maintaining Iron for Optimal Health

Understanding the function of iron in the body reveals how essential this mineral is for daily life. From aiding in oxygen transport and energy production to supporting cognitive health and immune function, iron is vital for maintaining overall well-being. Ensuring you meet your daily iron requirements—whether through iron capsules or iron-rich foods—can help you avoid the dangers of iron deficiency. By incorporating Eggoz eggs into your diet, you're not only boosting your iron intake but also ensuring you're fueling your body with high-quality, nutrient-rich food. Take the steps today to ensure that you’re fueling your body with the right amount of this critical mineral!

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