Iron

There are several reasons why the body needs iron to feel good.

5 reasons why iron is necessary for the body to feel good:

1. Oxygen transport

Iron plays an important role in the body's oxygen transport so that the body's oxygenation functions properly.

Iron is a component of hemoglobin, which binds to oxygen in the lungs and transports it to the body's tissues and organs. It is crucial for energy production.

2. Energy

Iron is necessary for energy production in the body.

Iron is part of the protein myoglobin found in muscles and helps with oxygen storage and use of oxygen in connection with physical activity.

3. Immune system

Immune system cells and proteins need iron to fight infections, so we can stay healthy and strong.

4. Cognitive function

Iron is important for normal cognitive development and function, especially in children. Iron deficiency in children can affect learning, concentration and cognitive development.

5. Growth

For the body to grow as it does, cell division needs to function, and for that, iron is needed. It is especially important for the body to absorb iron for growth during periods of rapid growth, such as during childhood, pregnancy and breastfeeding.

Animal foods that contain iron:

• Red meat, beef, lamb and veal.
• Liver is an excellent source of iron.
• Chicken and turkey.
• Fish such as tuna, mackerel and sardines.
• Shellfish such as mussels, oysters and crab.

Plant foods that contain iron:

• Beans such as black beans, kidney beans, lentils and chickpeas.
• Nuts and seeds, such as pumpkin seeds, sesame seeds, cashews, and almonds.
• Many cereal products and breads are fortified with iron.
• Green leafy vegetables such as spinach , kale, Swiss chard, and broccoli.
• Dried fruits such as apricots, raisins and figs.
• Eggs contain small amounts of iron.
• Some dairy products such as yogurt and cheese contain smaller amounts of iron.

Which foods contain the most iron?

The best way to ensure adequate daily iron intake is by eating a balanced diet that includes a variety of iron-fortified foods.

The easiest way for the body to get enough iron per day is through heme iron, which is the easiest type of iron for the body to absorb. Heme iron is found in animal products such as beef, chicken and fish.

Iron is also found in plant sources, but these contain non-heme iron which is not absorbed as easily.

To improve the absorption of non-heme iron, it is good to combine these foods with vitamin C-rich sources, which help increase iron absorption.

Iron deficiency is a medical condition that occurs in the body when it does not have enough iron to produce enough red blood cells.

Red blood cells are responsible for transporting oxygen to the lungs and organs of the body.

Iron is part of hemoglobin, which is a protein in red blood cells that ensures that oxygen transport works.

How many mg of iron you need to eat to avoid iron deficiency is individual, but there are some general guidelines. You can read more about these on the Swedish National Food Administration's website.

How do you get iron deficiency?

Iron deficiency occurs when the body loses more iron than it can absorb or when dietary iron intake cannot meet the body's iron needs.

Potential causes of iron deficiency:

Insufficient iron intake: One of the most common causes of iron deficiency is inadequate dietary iron intake.

Increased iron needs: Some people have an increased need for iron, such as children, pregnant and breastfeeding women. Women of childbearing age also have increased iron needs due to menstrual bleeding.

Blood loss: Blood loss can lead to iron deficiency. Chronic bleeding from the gastrointestinal tract, such as in peptic ulcers or inflammatory bowel disease, is a common cause of iron deficiency.

Certain groups are at increased risk of iron deficiency

Certain groups are at increased risk of iron deficiency. Infants and young children who are growing rapidly, pregnant women, women with heavy menstrual periods, and older adults who may have decreased appetite or stomach problems may be at increased risk of iron deficiency.

Athletes may also be at greater risk of iron deficiency because intense physical exercise, especially endurance sports such as marathon running, can lead to increased loss of iron through sweating and blood loss in the muscles.

It is important to be aware of these factors and try to balance iron intake through the diet to avoid iron deficiency.

What are the symptoms of iron deficiency?

Common symptoms of iron deficiency:

• Fatigue: One of the most common symptoms of iron deficiency is extreme fatigue and weakness. This is because the body's cells are not getting enough oxygen to produce energy.
• Paleness: Iron deficiency can result in a pale skin color, as there are fewer red blood cells and less hemoglobin to give the skin its normal color.
• Shortness of breath: Reduced oxygen-carrying capacity can cause shortness of breath and rapid breathing, especially during physical exertion.
• Headaches: Some people with iron deficiency may experience headaches and dizziness.
• Weakness: Muscle and body weakness are common symptoms of iron deficiency.
• Concentration difficulties: Iron deficiency can affect cognitive functions, including concentration, memory, and learning.
• Brittle nails and hair loss: Fingernails can become brittle and break easily, and people with iron deficiency may also experience hair loss.