Ironman (or woman) is not just a superhero
Boost your iron intake to stay healthy
Iron does more than simply transport oxygen throughout the body. Although carrying oxygen from the lungs to other body parts is its primary function, iron is also important for hormone production and a healthy immune system.
Signs of an iron deficiency show up throughout the body, from dizziness to light-headedness, pale skin, shortness of breath, fatigue, and cold hands and feet.
Here’s why it’s essential to have enough iron in your diet.
What iron does for the body
Oxygen transportation
The majority of iron is found in a protein called haemoglobin, which gives blood cells their colour. Oxygen binds to haemoglobin in the lungs and travels to all the necessary parts of the body.
Oxygen storage
Similar to haemoglobin, myoglobin is located in muscle tissue and acts as an oxygen reservoir. When the muscles need oxygen, it releases the protein to the mitochondria (cell powerhouses) to produce energy.
Enzyme production and function
Iron is vital for producing certain enzymes that rely on iron to function. Enzymes that maintain and repair DNA use iron as a cofactor in the process, which is glorious considering enzymes help speed up chemical reactions in the body.
Immune function
T-cells are critical in fighting bacteria and viruses, so if they aren’t functioning optimally, your body struggles in the battle against infections. A Med study found that low iron levels are linked to a reduced immune response to vaccines and infections, so make sure you iron up if you want a healthy immune system.
Hormone production
Studies reveal that an iron deficiency (anaemia) can also impair thyroid gland function, ultimately stunting its hormone production and resulting in fatigue and a sluggish metabolism.
Are you at risk of iron deficiency?
The body excretes iron through sweat and blood, making women more susceptible to low iron levels than men through menstruation. Pregnant women, children, and the elderly are at greater risk of developing an iron deficiency.
Iron-rich foods
Iron is found in both plant (non-haemoglobin iron) and animal (haemoglobin iron) foods, including:
- Plant-based foods: nuts, seeds, whole grains, beans, lentils, fruits, and leafy greens
- Animal-based foods: meat, fish, chicken, and eggs
Iron in animal-based foods absorbs better than non-haemoglobin iron, making it difficult for vegetarians to derive enough iron from their diets. The good news is that there are ways to enhance iron absorption, like eating foods rich in vitamin C.
So, stock up on foods or juices containing vitamin C, such as tomato or orange juice, to ensure you meet your iron quota.
3 Ways to boost your iron intake
- Eat animal protein two or three times a week
- If you’re vegan, make sure you include iron-rich foods in every meal
- Explore the supermarket for iron-rich products, like breakfast cereals and bread
Boost your iron intake for a healthy immune system, energised muscles, and an ironman (or woman) body.