Iron is a critically important microelement necessary for numerous physiological processes in the human body, including oxygen transport and cellular respiration.
Iron is a key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to all body tissues.
Iron is also necessary for many enzymatic reactions and plays an important role in cellular respiration.
Without sufficient iron, the body cannot produce enough healthy red blood cells, which can lead to anemia.
This mineral is also important for maintaining normal immune system function and cognitive abilities.
Some studies suggest that iron deficiency may be linked to depression and other mental disorders.
Recommended Intake Levels
Iron is a key component of hemoglobin, which carries oxygen in the blood. Iron deficiency can lead to anemia and fatigue.
The daily iron intake recommendation for adult men is about 8 mg, while for adult women it is about 18 mg.
Consequences of Deficiency and Risk Factors
Iron deficiency can lead to anemia, characterized by fatigue, pale skin, and overall weakness of the body.
Lack of iron negatively affects the immune system and cognitive functions.
Risk factors for developing deficiency include insufficient intake of iron-rich foods, chronic diseases, blood loss, and digestive issues. Pregnant women, children, and adolescents are particularly vulnerable to iron deficiency.
Symptoms and Consequences of Excess
Excess iron in the body can lead to a condition known as hemochromatosis. This disease causes organ damage due to excessive iron accumulation.
Symptoms of iron excess include fatigue, joint pain, sexual disorders, and changes in skin color.
Irreversible consequences may include heart failure and liver damage.
Dietary Sources and Absorption Characteristics
Sources of iron include both animal and plant foods. Heme iron (animal-derived iron) is better absorbed.
Among animal products rich in heme iron suitable for a keto diet are: liver (beef, pork, chicken), meat (beef, pork), and seafood (oysters, mussels).
Plant sources of iron compatible with a keto diet include pumpkin seeds, sesame, and spinach.
Although plant-based iron is absorbed less efficiently than animal-based iron, these foods can be included in a keto diet as additional sources of this important mineral.
Interesting Facts About Iron
The second most abundant metal on Earth. It makes up about 5% of the Earth’s total mass and is primarily found in the planet’s core.
The first use of iron dates back over 3000 years. Ancient civilizations began using iron to create tools and weapons, significantly altering technological progress.
The most common deficiency. An estimated 1.6 billion people worldwide suffer from anemia related to iron deficiency.
A magical connection with blood. In ancient times, it was believed that blood and iron were connected at the soul level, and many cultures incorporated it into rituals.
Vitamin C. Vitamin C helps enhance the absorption of non-heme iron from plant sources, making it an important addition to the diet.
In space. It is one of the most common elements in the universe and is formed during stellar explosions – supernovae.
Evolution. It is suggested that iron deficiency in our ancestors may have contributed to the development of cognitive abilities.
Coffee and tea. Tannins in coffee and tea can reduce iron absorption, so it is better to avoid consuming them during meals.
