What is iron in the human body. Iron in the human body: role, norm, deficiency and excess, food. Iron and small children

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 types 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.
• bitter chocolate. This product is valued not only because it contains the optimal amount of iron, but also because 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.

Iron in the human body is contained in small quantities (about 4 grams), but it performs very important and significant functions for life. Its most well-known role is in the composition of hemoglobin. But the importance of iron for the human body is not limited to this.

A fifth of the element is deposited in the body in the liver and spleen, muscle tissue, and bone marrow. The same proportion of iron is involved in the formation of enzyme systems.

The role of iron in the body

Iron is an important biogenic element. Its role is varied and boils down to the following functions:

• Participation in hematopoiesis processes.
  • Iron is an essential component of the non-protein part of hemoglobin. This element is part of red blood cells and promotes the transport of oxygen and carbon dioxide in the bloodstream.
  • Iron is also part of myoglobin and is a depot of oxygen in the body. This allows divers to hold their breath while expending oxygen from myoglobin. In addition, myoglobin is a respiratory protein not only of skeletal muscles, but also of the heart.
  • Iron promotes active muscle performance during physical activity and ensures the body's endurance. People involved in sports should get enough of the mineral.
• Participation in immunobiological processes. Iron regulates cellular metabolism and supports the body's immune system. The mineral actively destroys peroxidation products and helps neutralize hydrogen peroxide using the enzyme catalase.
• Protective functions. Iron activates the process of phagocytosis, thereby protecting the body from pathogens. The element removes toxins and waste, and with its help filters harmful substances in the liver. Iron also activates the interferon protein, which actively fights viruses.
• Metabolism and energy.
  • Iron is a component of many protein and enzyme systems in the body. The mineral is involved in the synthesis of DNA and polymer molecules.
  • The nutrient also participates in energy metabolism, regulating the process of oxygen transfer to cell cytochromes.
  • Iron takes part in cholesterol metabolism.
  • The element takes part in the synthesis of thyroid hormones, which perform metabolic functions in the body.
  • Iron also affects the functioning of the nervous system, as well as the condition of the skin. Under its influence, the absorption of B vitamins is activated.

Iron deficiency and excess

Iron absorption is influenced by various factors. For example, gastritis with low acidity and dysbiosis in the intestines slow down the absorption of the mineral in the stomach. Hormonal disorders, pathology of vitamin C metabolism, and tumor diseases also reduce the availability of iron for the body. Excess vitamin E, calcium, zinc and phosphorus have a depressing effect on iron levels in the blood.

There are many reasons for iron deficiency: strict diets, refusal to eat meat, intense physical activity, sports training, pregnancy and breastfeeding. The body experiences a sharp lack of iron during blood loss and surgical interventions. Element deficiency leads to various pathological processes in the body:

• iron deficiency anemia (anemia). With insufficient intake from food (less than 1 mg per day), due to impaired absorption of the mineral, pathology develops quickly. The diagnosis is helped by a biochemical blood test;
• geophagia (desire to consume inedible objects: sand, chalk, etc.);
• fatigue, muscle weakness, decreased immunity;
• dry and pale skin, deformed nails, brittle hair;
• constipation

Excessive intake of iron from the outside, pathological conditions of internal organs can lead to excess iron and its accumulation in tissues and organs. In this case, the consequences are severe:

• inhibition of the body's antioxidant system;
• the occurrence of neoplasms;
• in Parkinson's and Alzheimer's diseases, the clinical picture worsens;
• increased skin pigmentation;
• development of diabetes, atherosclerosis, arthritis.

Sources of iron for humans

Iron is found in almost all animal products. Meat, fish, eggs, and seafood contain sufficient amounts of this element. But for its complete absorption, it is advisable to consume them with plant foods rich in vitamins. Only in this case is the mineral well absorbed in the body. Tea and coffee slow down the absorption of iron; it is better to replace them with juices.

• Aktiferrin;
• Ferroplex;
• Ferrumlek;
• Sorbifer Durules;
• Fenyuls and many others.

Uncontrolled use of iron supplements is unacceptable. An overdose can cause iron poisoning.

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-containing 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 lactating mothers - 18 mg. The female body loses almost twice as much microelement per month as the male body.

Iron is an important natural element that is essential for human health; iron deficiency often leads to anemia. Iron deficiency anemia is a hematological syndrome characterized by impaired hemoglobin synthesis in human blood due to iron deficiency and manifested by anemia and sideropenia.

Lack of iron in the body can be associated with poor nutrition, loss of large amounts of blood, or bleeding during the menstrual cycle in women.

Symptoms of iron deficiency in the body

In this list we present the symptoms of iron deficiency in the human body (iron deficiency anemia):

• increased fatigue;
• swollen ankles or swelling in other joints;
• hair loss and fragility;
• pale skin;
• lack of appetite;
• frequent infections due to low immunity;

The most a simple way to combat iron deficiency anemia is the consumption of foods rich in iron. The main foods high in iron are: red meat, poultry, fish, heart, liver, shrimp and crab, tofu, nuts, flax seeds, sesame seeds, cabbage, coriander, prunes, beans, peas, lentils, brown rice, etc.

However, in any case, you should not seriously count on self-medication! If you notice the symptoms described above, it is important to do blood test to detect iron deficiency in the body. If your doctor thinks your blood iron levels are very low, they may prescribe a diet and supplemental iron supplementation over a period of time (sometimes up to several months).

You must understand that Iron-rich foods are important at all stages of life, they should be consumed regularly, especially by pregnant women, children and the elderly, since these are the categories of people who have the greatest need for iron.

Table of foods rich in iron

Below is a table with foods high in iron, animal and plant sources:

The body's daily requirement for iron

The daily iron requirement, as can be seen in the table, varies depending on age and gender, and women have a greater need for iron than men, especially during pregnancy and breastfeeding.

Symptoms of excess iron

Symptoms of excess iron in the blood such as fatigue, weakness and abdominal pain are difficult to notice, especially in young children, because they are often confused with other common diseases such as intestinal infections, for example.

In general, excess iron results in skin discoloration that becomes blue-gray or metallic, and is usually caused by hemochromatosis, a genetic disorder in which the absorption of iron in the intestines is increased.

The main symptoms of excess iron in the blood are:

• fatigue;
• weakness;
• impotence;
• stomach ache;
• weight loss;
• joint pain;
• hair loss;
• changes in the menstrual cycle;
• heart rhythm disturbances;
• swelling.

In addition to hemochromatosis, high levels of iron in the blood can be caused by frequent blood transfusions or excessive consumption of iron supplements.

Iron that is found in excess in the body can accumulate in organs such as the heart, liver and pancreas, which can lead to complications such as increased fat in the liver, cirrhosis of the liver, cancer, rapid heartbeat, diabetes and arthritis. Moreover, this problem can also cause premature aging due to the accumulation of free radicals in cells.

How to improve iron absorption to combat anemia?

To improve the absorption of iron in the intestines, it is recommended to consume citrus fruits (such as oranges or grapefruits), pineapples, cherries, along with the iron-rich foods listed in Table 1, in addition to avoiding frequent use of antacid medications such as omeprazole.

Iron absorption is improved when it is in the "heme" form, which is found in animal products such as meat, liver and egg yolk. Some foods such as tofu and bean sprouts also contain iron, but this type is not heme iron and is absorbed in the intestines in minute quantities.

Tips for increasing iron absorption in the gastrointestinal tract:

• Avoid eating foods rich in calcium with main meals, such as yogurt, pudding, milk or cheese, because calcium is a natural inhibitor of iron absorption;
• Avoid eating foods high in fiber, which reduces the efficiency of iron absorption;
• Avoid excessive consumption of sweets, red wine, and some herbs because they contain polyphenols and phytates, which are inhibitors of iron absorption;
• Eat fruits like orange, kiwi along with iron-containing foods;
• Avoid consuming dairy products with main meals, as calcium reduces iron absorption;
• Avoid consuming coffee and tea as they contain substances called polyphenols, which reduce iron absorption;
• Avoid the constant use of medications to treat heartburn because iron is better absorbed from increased stomach acidity;
• Eat foods rich in fructooligosaccharides, such as soybeans, artichokes, asparagus, chicory, garlic and bananas.

Drugs to increase hemoglobin and fight anemia

The recommended dosage of iron supplements/medicines and duration of treatment varies depending on the age of the patient and the severity of the anemia. Treatment is carried out only with long-term use of ferric iron preparations. It is worth noting separately that a significant increase in hemoglobin, in contrast to improvement in well-being, will not happen sooner than in a month or a month and a half

• Aktiferrin,
• Hemofer,
• Sorbifer Durules,
• Totem,
• Tardiferon,
• Fenyuls,
• Ferroplex.

Duration of treatment for anemia

Treatment of iron deficiency anemia requires at least 3 months of iron supplementation until the body's iron stores are restored. Thus, after 3 months. After starting treatment, it is recommended to do a blood test to determine your iron level.

In addition to iron, drugs to combat anemia may contain folic acid and vitamin B12, which also help combat anemia.

Typically, improper use of iron supplements causes problems such as heartburn, nausea and constipation, which can be alleviated by adjusting the dosage.

Types of iron-containing drugs

Oral iron supplements are sold in liquid form and are usually intended for children. The most well-known supplement is ferrous sulfate, which should be taken on an empty stomach and often causes side effects such as nausea and heartburn, but there are other types that cause fewer side effects.

In some cases, iron-containing drugs are administered to patients intramuscularly or intravenously, that is, parenterally.

Side effects of iron supplements:

• Heartburn and burning in the stomach;
• Nausea and vomiting;
• Metallic taste in the mouth;
• Full stomach sensation;
• Diarrhea or constipation.

Nausea and stomach discomfort increases depending on the dose of the drug and usually occurs 30 to 60 minutes after taking the supplement, but may disappear after the first 3 days of treatment. In any case, it is necessary to carry out a course of treatment for iron deficiency in the body under the supervision of a doctor, because iron deficiency anemia is a rather dangerous disease and can cause complications.