Iron
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Iron is one of the most well known of the vitamins and minerals. It is a mineral that everyone needs. This is because, without iron, body parts would not receive the oxygen needed to properly function.
Iron serves as an oxygen carrier. It carries oxygen by producing hemoglobin. Hemoglobin is found in red blood cells, and it is the hemoglobin that actually carrier the oxygen. In fact, hemoglobin is what makes red blood cells red. Without iron, hemoglobin wouldn't exist.
One of the most common signs of an iron deficiency is anemia. Anemia is a decrease in the amount of oxygen being carried to body tissues by red blood cells. A deficiency of many of the vitamins and minerals can cause this condition, but an iron deficiency causes anemia because there are actually fewer red blood cells. This is the reason why, when one gives blood, an iron count is taken. If the count is too low, there are not enough red blood cells for the donor to spare.
Other signs that someone may not be getting enough iron include infections, due to lower blood cell count, weakness and fatigue (results of anemia), itchy skin, concave nails and pale nail beds and eye membranes. Additionally, the decreased blood flow makes it difficult for the body to regulate body temperature.
It is possible to take too much iron, but this is extremely rare. Infections can be the result of an iron toxicity. However, a pregnant woman may need an iron supplement, as she may become anemic as the result of the fetuses dependence upon her blood stream. An increase of iron can cause nausea. Eating crackers can help women fight off the nausea, as can taking vitamin C with the iron supplement.
Vitamin C helps the blood absorb iron. Iron is just one of the several vitamins and minerals that vitamin C aids in the absorption process. By making sure there is enough vitamin C in his or her diet, a person can ensure proper iron absorption and avoid the fatigue that accompanies anemia.
The challenge in getting the recommended daily amount of iron is that there are few truly good sources. But because iron is present in many foods, eating large of amounts of some of them will aid in accumulating the 10 milligrams necessary for men and the 15 milligrams needed for women.
Foods like legumes, green leafy vegetables and dried fruits are healthy and provide iron. These foods are low in calories but high in various vitamins and minerals. Large amounts of these foods will not cause weight gain, and they will help provide the necessary iron for a healthy lifestyle. Retain the content by using a minimum of water during preparation, and for not cooking for very long.
Red meat, organ meat (like liver, tongue and kidney) and egg yolk have higher amounts of iron. It is important to remember that although these products are good sources of iron, eating them in excess can have adverse effects on health.
Many foods made from refined flour are enriched with iron, as well as other vitamins and minerals. The refining process destroyed the nutritional content, so the nutrients are added back in. Breads, pastas and many breakfast cereals are enriched with iron.
By reading nutritional labels to ensure proper amounts of nutrients and by eating a healthy and balanced diet, anyone can receive the vitamins and minerals, including iron, needed for an active, energetic life.