Laura Reasor
When discussing human health, iron status is an important factor. Iron is a mineral that supports
metabolism, growth, and immunity. It is also a component of hemoglobin and myoglobin, which are
responsible for the transportation of oxygen within the body.
There are two forms of dietary iron, which include heme iron and non-heme iron. Heme iron
comes from meat and other animal sources, whereas non-heme iron comes from plant and iron-fortified
foods. Foods rich in heme iron include chicken and beef liver, oysters, beef, tuna, and eggs. Foods rich in
non-heme iron include peanut butter, spinach, lentils, beans, instant oatmeal, and whole wheat bread.
Combining non-heme iron foods with Vitamin C-rich foods increase the absorption of iron.
Around half of all anemia cases are due to iron deficiency, which has the potential to be fatal.
The World Health Organization considers iron-deficiency anemia to be the most common nutritional
deficiency. Iron fortification of wheat flour has proven to be a practical approach to increasing iron
intake. Infants, young children, and females who are in adolescence, who are athletes, pregnant,
premenopausal, or with heavy menstrual periods have the greatest risk for iron deficiency. Children and
pregnant women are the most vulnerable because of their increased nutrient needs. Iron-deficiency
anemia increases the risk of low birth weight infants. Symptoms of iron-deficiency anemia may include
fatigue, pale skin and fingernails, weakness, dizziness, headache, or swollen tongue.
More nutritional information on iron can be found online at www.eatright.org.