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Where is iron found in the human body? Iron in the human body and its most important properties

Today we will tell you what the role of iron is in the body and what happens when there is an excess or lack of it. And of course, we will give a list of foods containing iron. Well, now let's talk about everything in order.

The role of iron in the body

Iron is one of the priority microelements for the human body. It takes part in redox reactions, hematopoiesis and respiration. Iron is also included in the blood.

Almost half of all the iron in our body exists in the form of hemoglobin, which in turn carries oxygen throughout the body, thereby nourishing the cells.

The presence of iron in myoglobin is necessary for the production of oxygen reserves in the body, which is used to hold the breath, for example, to swim underwater, etc.

Even the protective function of the body cannot do without iron. In this case, it blocks toxic hydrogen peroxides, neutralizing it with catalase.

By the way, iron is also included in the structure of cytochromes, which are involved in energy storage processes. It is spent in the final stages of biological oxidation.

Thus, the norm for iron in an adult body is 4 grams, and the daily dose ranges from 15 to 30 milligrams. They are stored in different places:

in the bone marrow;
in the spleen;
in the liver.

What if your body is low in iron?

Scientists have found that iron deficiency is more common than deficiency of other elements. The causes of iron deficiency in the body can be different. These include blood loss due to deep cuts or heavy bleeding.

In addition, people simply do not eat properly, so the body does not receive the required dose of iron. Pregnant women are also often found to be deficient in this microelement, since the fetus feeds on the mother’s body.

Therefore, it is very important to maintain a balanced diet. As well as timely diagnosis and identification of the causes of iron deficiency in the body.

Signs of iron deficiency in the body

If there is a lack of iron, the body will begin to send the following “signals”:

the face will become pale;
a person often feels tired and physically weak;
dry and rough skin;
thin and concave nails;
dry, brittle, and also rapidly falling hair;
cracks on the heels and in the corners of the lips;
constant dry mouth;
feeling of discomfort when swallowing food;
decreased immunity, leading to frequent colds.

Excess iron in the body

There are cases when, on the contrary, the body has an increased iron content. For example, this situation is not uncommon during Alzheimer's and Parkinson's diseases.

Excess iron harms the body, causing the formation of tumors (intestinal or liver cancer), rheumatoid arthritis and other serious diseases.

“Iron overdose” can be determined by certain symptoms. Such as:

the skin becomes yellowish or pale;
in addition, the roof of the mouth, tongue or sclera may also turn yellow;
sudden sharp weight loss;
heart rhythm disturbance;
the liver increases in size;
worries about itchy skin;
skin pigmentation (in the armpits, on the palms);
old scars become darker.

It should be noted that many of these symptoms can easily be confused with hepatitis, so you should immediately contact a doctor who will provide a referral for diagnostics in order to establish an accurate diagnosis.

How to replenish iron in the body

This can be done in two ways:

taking medications prescribed by your doctor;
consuming foods containing iron.

Iron is found in a wide variety of foods, in varying degrees. There is some iron in bread that is baked from premium flour.

We list other low-iron foods:

citrus fruits such as lemons, tangerines and oranges;
dairy products such as milk, cottage cheese, sour cream;
potato.

What foods are rich in iron:

dried mushrooms;
beef meat, tongue and liver;
mackerel and pink salmon meat;
poultry meat;
chicken eggs;
pork liver;
rabbit meat;
cereals (buckwheat, semolina, oatmeal);
beans;
(apples, pears, plums, apricots, blueberries, peaches).

Daily iron requirement

The daily iron requirement for women is 15-20 mg, and for men it is 10 mg. And for pregnant and nursing mothers - 18 mg. The female body loses almost twice as much microelement per month as the male body.

Each macro- and microelement is a “brick” on which the health and youth of any person is based. But one of the main roles in this “foundation” is played by iron (chemical name – Fe, ferrum).

It is very important that foods containing it in large quantities are present in the diet every day. Otherwise, immunity, resistance to stress, and general emotional and physical condition will begin to deteriorate. Let's try to figure out what place iron occupies in the human body and from what products it can be obtained.

Responsible for health and life

First, you need to figure out why exactly this microelement is needed and what role it plays. If we take the average adult body as a calculation, then it contains between 3.5-4.5 g of iron. Two-thirds of them are concentrated in the blood, and the remaining part is in the liver, spleen, bone marrow and muscles. It would seem that a few grams is such a small amount...

However, the most important life reactions depend on the amount of this microelement.

Firstly, iron is found in hemoglobin. We are talking about a protein, which is a kind of intermediary between the lungs and tissues and performs the following functions:

transport of oxygen from the alveoli of the lungs to various tissues;
reverse transfer of carbon dioxide from tissues to lungs;
maintaining buffer acid-base balance.

If the body experiences iron deficiency, then the hemoglobin concentration is at an insufficient level. In this situation, the patient is diagnosed with iron deficiency anemia. This means that organs and tissues experience oxygen starvation.

In addition, there are other, no less significant functions of iron in the body. Including:

metabolic: this trace element is necessary for the formation of enzymes and proteins “responsible” for the production of DNA, redox reactions, cholesterol metabolism and many other processes;
endocrine: ferrum is important for the thyroid gland, which produces important hormones triiodothyronine and thyroglobulin;
immune: the presence of iron ensures the activity of granular lymphocetes - natural “killers” that destroy cells infected with viruses, as well as tumor formation.

Signs of Deficiency

It is obvious that a lack of iron can result in the most disastrous consequences for the body. The initial stages of anemia are characterized by seemingly innocent signs: decreased concentration, chronic fatigue, and frequent colds.

That is, already at this stage the body begins to send signals: “I need iron!” However, only a few recognize them and take any measures.

Further - more. Over time, the problem of ferrum deficiency worsens, and other symptoms appear. Including severe swelling of the limbs, enlarged liver. And the worst thing is the final stage of the disease: it is accompanied by severe cardiomyopathy and, as a result, death.

Thus, the role of iron in the human body cannot be overestimated. And the question of why it is needed can be answered in two words - to live!

Where has all the iron gone?

Now let’s list the common factors that cause iron deficiency:

fasting or unbalanced diet;
congenital deficiency of this microelement;
diseases that cause disturbances in its absorption;
increased blood loss (trauma and childbirth);
alcoholism;
taking a number of medications.

Of course, it is not always possible to correct a lack of ferrum with diet alone. However, a properly composed menu is always a “tick” in favor of someone who has decided to think about their health, and a chance to improve their life.

They are rich in ferrum...

There are foods that contain large amounts of iron. By eating them, people can either maintain the level of this microelement within optimal limits, or, in case of anemia, increase it. This list includes:

rose hips: “record holder” for Fe content – 20 mg;
seaweed (16 mg): among other things, it contains iodine, which is a “partner” of iron in compatibility;
prunes (13 mg): it is often included in the diet of pregnant women, since this dried fruit contains a large amount of useful substances;
buckwheat (8 mg): especially effective when consumed in dry, ground form;
sunflower seeds (6 mg): due to their high calorie content, they should not be eaten in large quantities;
black currant (5.2 mg): also contains vitamin C, which improves the bioavailability of iron for the body;
almonds (4.5 mg): these nuts are among the most “iron-rich”; but you need to remember that they contain a lot of fat, so you should consume no more than one handful per day;
peach (4 mg): few people know, but it is the one that holds the record for ferrum content among fruits;
apple (2.5 mg): as you understand, it is not the leader in the content of the microelement we are studying, but this fruit will be an excellent addition to a menu aimed at saturating the body with iron.

In addition, iron is contained in pomegranate, dried apricots, plum juice, and wheat germ.

By enriching your daily diet with these foods, you can increase the iron content in your body. However, you should understand that this will not happen quickly. Unlike many other trace elements, ferrum tends to accumulate in cells gradually.

Therefore, it may take a person several months to get out of the deficit bottom.

Now you know what iron is needed for and how the body can react to its lack. Small matter:

take an analysis to determine the content of this microelement in the body;
buy the right products;
give up bad habits and spend more time in the fresh air.

An integrated approach will be a real gift for the body, and it will respond with vigor, strong immunity and excellent mood.

It is simply impossible to overestimate the importance of iron for the human body. It is noteworthy that some people have no idea why the body needs iron, but it is this microelement that is responsible for the process of hematopoiesis and the delivery of oxygen to every cell in our body.

You need to understand that the importance of iron in the human body is extremely important. That is why you should always listen to your body’s signals and, if you are deficient in this microelement, immediately take the necessary measures. Several points can be highlighted regarding what iron affects in the body and in what processes it is directly involved:

Transport of oxygen throughout the body. As you know, red blood cells, that is, erythrocytes, contain hemoglobin, which in turn consists of 4 iron atoms. These iron atoms grab oxygen, which passes through the vessels of the lungs and transports it to the tissues, while simultaneously picking up carbon dioxide and carrying it to the lungs. Hemoglobin contains about 2.5 grams of this trace element. This is the so-called circulating fund or pool of iron in the body. The total amount in the body is about 4 grams. It is worth noting that the metabolism of iron in the body occurs constantly, due to which it is renewed and again able to effectively perform its functions.

Metabolism. Why does the body need iron in this case? This microelement is extremely important for many proteins and enzymes that are directly involved in the process of hematopoiesis, cholesterol metabolism, energy metabolism, redox reactions, etc.

Energy value for cells. It is already known how iron is beneficial for the body - it takes part in the delivery of oxygen to tissues. In this case, iron delivers oxygen molecules to cytochromes, which are energy protein molecules.

Hormone production. The benefits of iron for a woman’s body are very great. This trace element is necessary for the production of thyroid hormones, which control metabolic processes in the body. In addition, iron is extremely important for pregnant women. It is this that promotes the normal development of the fetus and ensures the process of bearing the unborn child.

Other functions. You also need to understand what iron provides to the body in addition to the listed functions. This trace element takes part in the creation of connective tissue, as well as certain brain impulses. Iron also plays an active role in maintaining the human immune system.

From the above, we can conclude that the effect of iron on the human body is colossal. In addition to this, there are several other advantages that can be noted:

significantly accelerates growth, which explains the increased need for this microelement during the transition period;
significantly increases immunity, due to which the body demonstrates good resistance to various kinds of microbes and bacteria;
becomes an obstacle to the development of iron deficiency anemia, but it is worth understanding that this process is ensured only when there is a normal concentration of iron in the body;
increases a person’s performance and endurance, thereby reducing the level of fatigue;
allows you to keep your skin in good condition, which also applies to hair and nails.

Normal iron content in the body

How much iron is in the human body? As already noted, the body contains about 4 grams of iron, but given the fact that it is used up every day, the need for it is constantly manifested. So, how much iron does a person need per day? For representatives of the stronger sex, the daily iron requirement is 10 mg, and for women – about 20 mg. The maximum value reaches 45 mg of iron per day. All of the above leads to an overabundance of this microelement and entails side effects. You also need to understand that women lose twice as much essential microelement per month than men, which is associated with monthly cycles.

A very high need for this microelement manifests itself during pregnancy. The required daily intake is so high that very often it is simply impossible to get the required amount of iron from food. In this case, special therapy is used, which involves taking iron-containing drugs. Of course, the drug itself and its optimal dosage are determined by a specialist, referring to the test results. The biological significance of iron in the human body is extremely important even at the moment of fetal formation. Very often, a person acquires congenital defects precisely because of a lack of iron in the mother’s body at the time of gestation.

The benefits of iron for the body during pregnancy

The iron content in the human body can vary depending on its condition. For example, during pregnancy, iron deficiency occurs in 90% of cases. This is due to the fact that during gestation, the blood volume increases almost one and a half times, since the growing uterus requires more blood. In order to increase the process of hematopoiesis, the body requires more iron. Otherwise, the woman will begin to experience unpleasant symptoms of a deficiency of this microelement, which will affect not only her condition, but also the child.

As you know, iron is one of the most important elements during pregnancy, because it will be responsible for the development of the baby’s brain and other organs. Between 8 and 22 weeks, iron requirements are highest. It is simply impossible to obtain the required amount of the required microelement from food, which leads to acute iron deficiency. If you ignore the problem, this will cause the development of iron deficiency anemia, which is extremely dangerous during pregnancy. Iron deficiency during pregnancy not only causes slow development of the baby, but also poses a threat to his life. The life of the pregnant woman herself is also at risk.

Why does the body need iron and where to get it?

Is it already clear why iron is needed in the human body? It takes an active part in many processes that actively occur in our body. The question is different - where to get this important microelement? Of course, the main source of iron is food, but it is worth understanding that not all foods differ in their iron content, and some contain much more of it than others.

Shellfish. This seafood ranks first in the ranking of the most iron-containing foods. In addition, shellfish are incredibly healthy, since in addition to this microelement, they contain amino acids, as well as B vitamins. Of course, the only drawback of shellfish is their high price, but if you have the opportunity to include them in your diet, you should definitely do so .
Beans. This product is also high in iron, but white beans contain the most iron. But here it’s worth remembering one thing: the iron in beans, and vegetables in general, is of plant origin, and the body absorbs it much worse than that found in animal products.
Beef liver. This is where iron of animal origin is located, and therefore will be absorbed by the body by 20-35%. In comparison, iron from vegetables and fruits is absorbed by the body by only 5-10%. This explains why vegetarians are encouraged to include meat during pregnancy.
Dark chocolate. This product is valued not only for the fact that it contains the optimal amount of iron, but also that 100 grams of dark chocolate provides the body with half the daily requirement of elements such as magnesium and manganese.
Tomato juice. With the help of this juice you can not only get rid of thirst, but also fill your body with a normal amount of iron. For those who are allergic to tomatoes, it is suggested to replace them with pomegranate juice. It contains even more iron, so it is also worth including in your diet.

One of the most affordable foods that contains a good amount of iron is buckwheat porridge. In addition, it has a large amount of B vitamins, as well as potassium and fiber.

How much iron does a person have at different ages?

It is already known how iron affects the human body. It is worth understanding that depending on age, the content of this microelement also fluctuates. It is needed most during the transition period. It is at this time that all growth zones are open, and therefore organs and bones begin to actively grow. Of course, this requires iron.

When there is a deficiency, it greatly affects a person’s quality of life. He becomes weak, always tired, his performance decreases, normal skin color is lost, hair falls out and nails break. Sooner or later this leads to the development of iron deficiency anemia.

If you replenish iron in your body and prevent its deficiency, you will feel healthy and strong. In order not to forget to do this, it is enough to remember why iron is in the human body and what important functions it performs.

Our body does not require iron in large quantities; it is a micronutrient. Its total content is small and ranges from 2.5 to 4.5 grams. But the lack of this substance greatly affects the general condition of the body, our well-being and health.

Why is this element needed? The main mission of iron (Fe) is the delivery of oxygen to the tissues and cells of the body. It is built into the protein hemoglobin, which is part of the blood cells of red blood cells. By binding pulmonary oxygen, red blood cells deliver it to all cells. And on the “return path” they take up carbon dioxide, transferring it to the lungs. This is how gas exchange occurs and the respiratory function is carried out, so the role of iron in the human body cannot be underestimated.

Thanks to iron, the body creates an oxygen reserve. It is stored in bound form “in reserve” in various organs and consumed as needed. For example, a person can hold his breath for some time and remain conscious precisely thanks to this reserve.

What is the myoglobin protein responsible for, in the structure of which this element is also built in? Myoglobin is found in skeletal and cardiac muscles and stores oxygen in them, consuming it during metabolic processes. Due to this, muscle loads increase and endurance increases, which is important for people involved in physical work or sports.

But its role is not limited to this: iron is an integral part of enzymes and proteins that are important

in the metabolism of fats, including cholesterol,
breakdown of harmful and toxic compounds in the liver,
in the function of hematopoiesis,
formation of DNA molecules (where hereditary information is stored),
in redox processes,
during metabolism to produce energy.

Important! The lifespan of red blood cells is on average 4 months. Then they die, and new blood cells are formed to replace them. Since Fe is contained in red blood cells, 2/3 of it is in the blood, and 1/3 is in the liver, spleen, muscle tissue, and bone marrow.

What else is a microelement needed for? It is involved in the formation of thyroid hormones, without which metabolism is disrupted. In addition, it supports our immunity - a barrier to infection, increasing the body's resistance to diseases.

The protective functions of the substance are also important, which activates the process of phagocytosis (capture of foreign particles by phagocytes), removing pathogenic bacteria from the body. It enhances the effect of the interferon protein, which destroys viruses.

When iron is normal

If you do not maintain the supply of this component in the body, then a condition occurs that is called iron deficiency anemia (anemia). Women need more micronutrients due to hormonal changes and periodic menstruation. In females, mineral components are consumed twice as much as in males. We should consume iron per day with food

women – 15 mg (20 mg more if a woman is pregnant or breastfeeding),
men – 10 mg,
children and adolescents under 18 years of age - 5-15 mg.

In the body of newborns, the content of the substance is simply gigantic: 300-400 mg, but as the body grows, this amount is only enough for the first 6 months of life. Replenishment of reserves occurs through mother's milk or infant formula.

In order not to compensate for the microelement deficiency with vitamins and dietary supplements, you should get the required amount from food. The problem is that we consume a lot of refined and few natural products. Hence the lack of a number of minerals and vitamins.

How is a microelement absorbed? If the diet is based on boiled or refined food, then only 10-20% of the norm enters our body. Beef kidneys and liver, fish, and eggs are rich in iron. The element is best absorbed from the liver of animals; from meat it is absorbed by 40-50%, from fish - by 10%.

Important! If you add a vegetable salad to meat, the absorption of Fe doubles, fish with vegetables will increase its level by 3 times, and eating fruits high in vitamin C will increase it by 5 times.

A biochemical blood test allows you to determine its amount. The analysis is carried out in the morning on an empty stomach or in the evening, but the last meal should be 8-12 hours before the start of the study. Its normal value is in the blood

for men - from 11.64 to 30.43 µmol/l,
in women - from 8.95 to 30.43 µmol/l,
for newborns - from 17.9 to 44.8 µmol/l.

The level of the iron component is related to age, gender, and the need for it changes throughout life. After looking at the results of the blood test, it becomes clear whether it is necessary to replenish its supply.

Replenishing iron deficiency

How does its deficiency affect the appearance and general condition of the body? The appearance suffers from changes in the condition of the skin, which becomes pale and dry. Hair looks lifeless and becomes dull in color. The nails constantly break, and the corners of the lips begin to bleed due to small ulcers. The skin on the hands and feet cracks, which is very painful. Geophagy is observed - the desire to eat something inedible: chalk, sand, paper.

Lack of iron causes poor health: loss of strength, discomfort when swallowing. Since the element helps in metabolic processes (oxygen - carbon dioxide), shortness of breath occurs during physical stress, and loss of consciousness is possible. The picture is complemented by drowsiness, irritability, and poor memory.

The lack of Fe also affects the functioning of the immune system, which is not able to “defend” itself from bacteria. As a result, the frequency of diseases increases, of which the most common are colds and intestinal infections.

Important: According to WHO, 60% of the world's population suffers from iron deficiency, and in 30% this deficiency is so great that iron deficiency anemia occurs. Remember that every second we lose 7-10 million blood cells and each of them contains Fe.

Iron deficiency does not appear immediately; its amount in the blood decreases gradually. Its gradual loss occurs in three stages, stage 3:

prelatent, when there is enough of the element in the blood, but in the depot (storage organs) its amount is reduced to 50%; this stage is not diagnosed;
latent, in which there is no longer enough iron in the blood and the person experiences the first signs of Fe starvation: weakness, fatigue, dry hair and skin;
anemia is formed when there is a lack of an element and the absence of its supply from the outside; a condition occurs with signs of anemia and tissue iron deficiency.

At the second stage, the pathology is already diagnosed, so you should not bring the body to complete exhaustion. At the first sign of illness, you should take a blood test. And to prevent anemia, it is advisable to donate blood for biochemical testing twice a year.

How to increase iron levels?

Since the importance of this compound in the body is enormous, and its functions are numerous, you need to monitor your diet and your condition, constantly replenishing iron reserves. To do this, you don’t need to run to the pharmacy for a complex of vitamins or microelements. You need to run to the doctor, since the lack of a substance may be associated not with nutrition, but with various pathologies, for example, poor absorption in the intestines, insufficient assimilation.

But if poor nutrition is to blame, then this can be corrected. The modern rhythm of life and quick snacks from refined and semi-finished products do not saturate the body with the component we need.

Unfortunately, our “delicious diet” of expensive sweets, refined delicacies, flour products, ice cream, smoked foods, canned food is to blame for the deficiency of iron and other important elements.

In case of unbalanced nutrition, we are guided by the following rules:

We follow a diet that, in addition to the above-mentioned foods, should include oysters, nuts, legumes, apples, pomegranates, raisins, and figs.
Vitamin C is important for the absorption of Fe, so its reserves need to be replenished with sea buckthorn, rose hips, Brussels sprouts, and citrus fruits.
The element is absorbed in the presence of vitamin B12, so we include fish and seafood in the diet.
A complex of vitamins and microelements is suitable as an additional source.
Dietary supplements will also help. For example, hematogen, an iron-containing supplement, replenishes “metal stores” well. If the hematogen contains the black food protein albumin, then normalizing the level of Fe and hemoglobin will not be difficult. Hematogen of different types is produced to meet the needs of children, pregnant women, and people involved in sports.

Important! If the reasons for the lack of a microelement are related only to nutrition, then its replenishment will occur in a couple of months if all recommendations are followed. Add physical activity to a balanced diet so that the tissues are saturated with oxygen and fatigue and drowsiness leave you.

If there is a significant shortage of this substance (especially during pregnancy), drug treatment is prescribed, the dosage and duration of which is determined by the doctor.

Iron content in food

You need to evaluate your diet for the presence of the element. To increase the amount of iron in the blood, it is important to study the composition of your “food basket” and think about how to increase its level.

The table shows the absolute value of this substance. Not all foods containing the element are well absorbed, even with a significant deficiency. Therefore, the numbers speak only about its content, but not assimilation. Let's say the product does not contain much Fe, but it is well absorbed and vice versa.

Which foods contain the highest percentage of iron absorption? A table will help us answer this question, which indicates the percentage of the component obtained as a result of the absorption of nutrients.

For example, in pork liver the Fe content does not look so impressive - 29.7 mg, but it is absorbed well, within 20%, and hazelnuts containing large reserves of this component - 51 mg - are absorbed by only 6%. Therefore, a large % of an item does not guarantee that you will receive it in full.

Important! The absorption of iron is improved by the presence of copper, cobalt, manganese and vitamin C in the foods consumed. Substances that impair its absorption are phosphates, calcium and oxalic acid. Drinking strong tea also does not contribute to its good absorption, since tea is rich in tannins.

Dairy products contain Fe, but due to the presence of calcium in milk, it is not absorbed at all. You should not eliminate milk from your diet, especially during pregnancy. The contents of milk are best absorbed if it is consumed separately from other foods with an interval of approximately 2 hours.

What causes excess iron?

Oversaturation of the body with this element is possible for the following reasons:

if a significant amount of it came from outside (for example, from ferruginous drinking water),
pathologies associated with the liver, spleen or pancreas,
as consequences of chronic alcoholism,
disturbance of metabolic processes associated with iron.

For what diseases is oversaturation with the element especially undesirable? It aggravates the course of Parkinson's and Alzheimer's diseases, and is the “starting point” for the development of liver and intestinal cancer. With its excessive content, rheumatoid arthritis develops.

Increased iron in the body manifests itself in the form of the following symptoms:

Accumulation in tissues and deposition in the lungs.
The appearance of pigment spots on the skin epidermis: on the palms and in the armpits. Darkening of old scars occurs.
Fatigue and weakness, severe headaches.
Symptoms indicating gastrointestinal diseases: nausea, heartburn, diarrhea or constipation.
Loss of appetite and associated weight loss.
The likelihood of developing arthritis, diabetes, atherosclerosis and other pathologies.
Weakening of the immune system and, against this background, the active introduction of infections into the body, the development of tumors and inflammations of various natures.
Formation of liver failure.

Sometimes an excess of this compound resembles hepatitis in its manifestations: the skin becomes yellow, the tongue turns yellow, the mucous membranes in the mouth turn yellow, itching occurs in various parts of the body, the liver increases in size. Therefore, based on the above symptoms, an erroneous diagnosis can be made. And to prevent this from happening, you need to get your blood tested.

Professional skills: diagnosis and treatment of diseases of the gastrointestinal tract and biliary system.

In the human body, the amount of iron (iron) is 3.5 - 4.5 g, 2/3 is located in the blood, 1/3 in the liver, spleen, muscle tissue, and bone marrow.

The role of iron in the human body

Oxygen storage and transportation: red blood cells contain the protein hemoglobin, each molecule of which has four iron atoms. They bind oxygen that passes through the blood vessels of the lungs and deliver it to the tissues, taking up carbon dioxide and carrying it back to the lungs. Red blood cells, together with iron, live for about 4 months, constantly being renewed. In hemoglobin out of total 4 g iron in the human body is 2.5 g. Muscle hemoglobin or myoglobin stores and delivers oxygen to muscle tissue.

Metabolism: Iron is required by many enzymes and proteins that control:

exchange ;
destruction of toxic substances by the liver;
process of hematopoiesis;
DNA production;
immune system response to bacterial or viral infection;
redox reactions;
energy metabolism.

Cell energy: iron is involved in the process of oxygen delivery to energy protein molecules - cytochromes.

Hormones: Iron is necessary for the production of thyroid hormones, which regulate metabolic processes.

Other functions: Iron is involved in the synthesis of connective tissue and certain transmitters of brain impulses, and is also important for maintaining the immune system.

Benefits of iron: accelerates growth, increases resistance to diseases, prevents iron deficiency anemia, fatigue. Restores good skin tone.

Iron in food

The usual diet, where boiled and refined foods predominate, ensures the absorption of only 3% of iron from food.

Products with a high iron content and high absorption capacity - beef kidneys and liver, fish, eggs.

Iron in meat products is absorbed by 40-50%, from fish products - by 10%, and is best assimilated from animal liver.

Adding 50 g of meat to vegetables increases the absorption of iron by two times, 100 g of fish - three times, fruits rich in vitamin C - five times.

Iron absorption deteriorates in the presence of gastrointestinal diseases, lack of vitamins B1, B2, B12, PP, protein. Large amounts of caffeine slow down absorption. You should not take iron if you have the following diseases: sickle cell anemia, hemochromatosis, thalassemia. Taking ferrous sulfate promotes loss.

Iron in food

red meat, poultry, pork liver, beef kidneys, heart and liver, egg yolk;
oysters;
nuts;
beans, beans, lentils;
potatoes, white and cauliflower, spinach, carrots, beets, pumpkin, tomatoes, broccoli, turnips, parsley;
oatmeal and buckwheat, wholemeal flour, wheat sprouts, peas;
herbs: thyme, sesame (sesame);
dried porcini mushrooms, chanterelles;
apricots, peaches, apples, plums, quinces, figs, including dried fruits (raisins).

Daily iron requirement

Average daily iron norm- 10 mg for men, 15-20 mg for women (18 mg for pregnant and lactating women), the maximum permissible amount of consumption per day is 45 mg. In a month, the female body actually loses twice as much mineral matter as the male body.

The requirement during pregnancy is often so great that it exceeds the amount of iron supplied from the diet. In this case, additional therapy is used in the second half of pregnancy and in the postpartum period from 2 to 3 months.

Normal iron reserves in the human body are considered to be 300-1000 mg for women and 500-1500 mg for men. Most people have microelement reserves at the lower limit of normal. It has been revealed that many healthy women do not have any iron reserves.

Lack of iron in the body

Iron deficiency in the body occurs if the mineral intake is less than 1 mg per day.

Causes of gland deficiency:

Unsatisfactory amount of microelement intake into the body due to an inadequate vegetarian diet, malnutrition.
Increased iron consumption during intensive growth, pregnancy and lactation.
Iron loss as a result of injuries, blood loss during operations, ulcerative pathologies, during heavy menstruation, donation, and sports.
Absorption disorders in the digestive tract due to pathological changes: gastritis with low acidity, dysbacteriosis, deterioration of iron absorption in the intestine.
Helminthiases.
Various types of systemic and tumor diseases.
Vitamin C metabolism disorders.
Hormonal imbalance: thyroid dysfunction.
Excessive levels of vitamin E, zinc, phosphates, oxalates in the body.
Intoxication with antacids, lead.

Symptoms of iron deficiency:

Neurological disorders: the occurrence of short temper, instability, tearfulness, incomprehensible migrating pain (including in the heart area) throughout the body, tachycardia with little physical activity, headaches and dizziness.
The emergence of geophagy - perversions in nutrition. Especially in young children, who may consume soil, chalk, and sand.
Changes in taste sensations and the nature of the surface of the tongue: dry mucous membrane, uneven surface and cracks, atrophy of taste buds.
Initial signs associated with gastrointestinal dysfunction: loss of appetite, belching, difficulty swallowing, constipation, flatulence, epigastric discomfort.
Excessive fatigue, muscle weakness, pallor.
Decreased learning ability: deterioration of memory, concentration.
Delayed physical and mental development in children, the occurrence of inappropriate behavior.
Suppression of humoral and cellular immunity, increased morbidity.
Deformation of the nail plates: thinning and brittleness, koilonychia (spoon-shaped nail).
Decreased body temperature, increased chilliness.
Thyroid gland dysfunction.
Increased likelihood of developing tumor pathologies.
Hypochromic (iron deficiency) anemia is a pronounced stage of deficiency. Most often it is a consequence of chronic blood loss: menorrhagia and metrorrhagia, peptic ulcer of the stomach and duodenum, erosive gastritis, tuberculosis, enteritis and enterocolitis, etc. Also, a lack of iron in the body can be associated with diseases caused by the redistribution of the microelement - infective endocarditis, rheumatoid arthritis, etc.

Excess iron in the body

A toxic dose of iron per day is considered to be 200 mg, lethal - 7 - 35 g.

Reasons excess iron in the body:

Excessive amounts of microelement intake from the outside, for example, with increased levels in drinking water.
Diseases of the pancreas, liver, spleen, including those due to chronic alcoholism.
Iron metabolism disorders.

Symptoms of excess iron:

Accumulation and deposition of trace elements in organs and tissues, siderosis.
Increased fatigue, loss of strength, headaches, dizziness.
The appearance of skin pigmentation.
Nausea, vomiting, heartburn, pain in the stomach, constipation or diarrhea, damage to the intestinal mucosa.
Decreased appetite, weight loss.
Liver failure.
Increased likelihood of arthritis, diabetes, atherosclerosis, heart and liver diseases, etc.
Suppression of the immune system.
Increased likelihood of developing infectious and tumor pathologies.