1. INTRODUCTION
Living organisms are dependent on many minerals, these are called essential minerals as they are required for consumption as our body cannot synthesize them. Major minerals (macro-minerals) and trace minerals(micro-minerals) are two types of essential minerals. Both kinds of minerals are essential, however, trace minerals are required in smaller quantities than macro minerals. The value of any mineral or nutrient is not reflected by the amount it is required in. All of the required minerals are normally found in a well-balanced diet.
Micro-minerals or trace minerals are the elements that are required in very small quantities by the body. Iron is classified as a trace mineral, however, the amount required is slightly more than for other micro-minerals. Some major facts about Iron are as under;
Symbol: Fe
Atomic number: 26
Atomic mass: 55.845 u
Oxidation states: −4, −2, −1, 0, +1, +2, +3, +4, +5, +6, +7
Melting point: 1,538 °C
Electron configuration: [Ar] 3d64s2
Density: 7.874 g/cm³
The primary function of iron in the human body is that it is a part of hemoglobin and helps in the transport of oxygen throughout the body. Iron is also required for the synthesis of hormones and the working of some enzymes.
The main problems that arise due to inadequate amounts of iron in your diet are related to the size of hemoglobin production and the amount of oxygen transported throughout the body.
GI distress, weakness, exhaustion, loss of energy, and attention and memory problems are all symptoms of iron deficiency and anemia. Furthermore, patients with iron deficiency and anemia have harder time-fighting viruses and illnesses, working and exercising, and maintaining body temperature. Iron deficiency can cause learning issues in infants and children.
2. SOURCES
a. Iron-rich Fruits: Apples, mulberries, black currant, and vitamin C-rich fruits like; oranges, bananas, strawberries are great iron-rich fruits.
b. Dry Fruits: Raisins, dates, and apricots, these dry fruits contain a high amount of iron.
c. Nuts And Seed: Peanuts, walnuts, cashews, almonds, pine nuts, hazelnuts and pumpkin seeds, and sesame seeds are rich in iron.
d. Legumes: Legumes like soybeans, chickpeas, lentils, and red kidney beans are rich in iron.
e. Herbs: Herbs like parsley, coriander, and spearmint are high in iron and help our bodies produce hemoglobin.
f. Iron-rich Vegetables: Dark-leafy greens like; spinach, kale, collard, and potatoes, cabbage, beetroot, Brussel sprout, broccoli are rich in iron.
g. Animal Source: The liver, red meat, and giblets are rich in iron.
h. other Sources: Eggs, edamame, cereals, oysters, clams, and mussels are great sources of iron.
3. USAGE
a) FORMATION OF HEME: Iron plays an important role in the synthesis of heme which then synthesizes hemoglobin, a protein present in red blood cells, and myoglobin, a protein found in muscle cells.
• Hemoglobin: It is involved in transporting oxygen from the lungs to various body tissues. Within the capillaries of the lungs, iron present in hemoglobin is responsible for accepting oxygen and formation of oxyhemoglobin which is then released in target cells.
• Myoglobin: It is an oxygen storage protein in muscles and serves as a ready source of oxygen during the anaerobic exercise of muscle tissues.
b) ENZYMATIC REACTION: Several enzymes require iron as a co-factor. Among these enzymes, the most important are those that are involved in oxidative phosphorylation.
For example DNA polymerase, Helicase, catalase, and cytochrome enzymes.
c) STRENGTHENS IMMUNE SYSTEM: Iron is also involved in the production, maturation, and proliferation of immune cells especially lymphocytes, and helps in improving cellular immunity.
d) IMPROVES COGNITIVE FUNCTIONS: Iron also plays a significant role in operating normal cognitive functions like memory, learning, and problem-solving abilities.
3. STRUCTURE AND BIOCHEMISTRY:
In humans, iron is an essential element of various metabolic processes, including the synthesis of DNA, electron transport, and oxygen transport. Unlike other minerals, iron levels in the human body are solely controlled by absorption. The mechanism of iron excretion is an unregulated process that occurs as a result of sweat loss, menstruation, hair and skin cell shedding, and enterocyte turnover and excretion. In the human body, iron exists mainly in erythrocytes as the heme compound hemoglobin (approximately 2 g of the iron in men and 1.5 g in women), to a lesser extent in storage compounds (ferritin and hemosiderin) and muscle cells as myoglobin. Iron is also found bound to the proteins (hemoprotein) and non-heme enzymes involved in the oxidation-reduction reactions and the transfer of electrons (cytochromes and catalase).
There are two types of absorbable iron that comes from our diet. One being heme and the other is non-heme iron.
Heme iron is obtained from animal resources hemoglobin and myoglobin. Main sources include meat, seafood, poultry etc. Up to 15% till 35% of dietary heme is easily absorbed making up to 10% of total absorbed iron by the body.
Non-heme iron, which is derived from plants and iron-fortified foods and is less well absorbed.
5. PERMISSIBLE RANGE:
• The Recommended Dietary Allowance (RDA), for all age groups of men and postmenopausal women, is 8 mg/day.
• The RDA for premenopausal women is about 18 mg/day.
• The median dietary intake of iron is approximately 16mg/day to 18 mg/day for men and
12 mg/day for women.
• For adults, the Tolerable Upper Intake Level (UL) for iron is 45 mg per day, based on gastrointestinal distress as an adverse effect.
6. LINKED DISEASES:
Deficiency of iron causes a disease known as iron deficiency anemia- a condition in which blood lacks enough red blood cells that are required for a healthy person. Due to deficiency of iron body lacks the heme group which is necessary for the production of hemoglobin and the body's ability to transport oxygen to the whole body reduces.
The deficiency of iron makes a person feel low and lethargic due to a lack of oxygen.
Causes of iron deficiency can be blood loss, pregnancy, lack of iron in the diet, or inability to absorb iron
The key symptoms that are most commonly associated with iron deficiency may include the following:
Headache, dizziness, or lightheadedness, cold hands and feet, Tongue inflammation or soreness, brittle nails, Unusual desires for non-nutritive things, such as ice, dirt, or starch , Poor appetite, especially in infants and children with iron deficiency anemia
References:
Rodgers GM, Gilreath JA. The Role of Intravenous Iron in the Treatment of Anemia Associated with Cancer and Chemotherapy. Acta Haematol. 2019;142(1):13-20.
Gómez-Ramírez S, Bisbe E, Shander A, Spahn DR, Muñoz M. Management of Perioperative Iron Deficiency Anemia. Acta Haematol. 2019;142(1):21-29.
Gafter-Gvili A, Schechter A, Rozen-Zvi B. Iron Deficiency Anemia in Chronic Kidney Disease. Acta Haematol. 2019;142(1):44-50.
Gowanlock, D. W.; Mahan, D. C.; Jolliff, J. S.; Hill, G. M. (2015). Evaluating the influence of National Research Council levels of copper, iron, manganese, and zinc using organic (Bioplex) minerals on resulting tissue mineral concentrations, metallothionein, and liver antioxidant enzymes in grower-finisher swine diets. Journal of Animal Science, 93(3), 1149–. doi:10.2527/jas.2014-8173.
