Importance of Iron for Health

                                                                                         

Iron is an excellent and versatile material of construction--strong, tough, easily formed and worked, and, very importantly, cheap compared to the alternatives. Plastics give it competition, especially in products that must be manufactured at the lowest cost where strength and durability are not the primary concerns, such as modern American automobiles. Aluminium is a strong competitor where weight is a concern, as in aircraft. However, the versatility of iron-carbon alloys cannot be matched in any other material. Alloys with other metals, such as nickel, chromium and manganese, give further advantages. These steels can be tailored to nearly every demand, and are not significantly challenged as materials of construction.

Iron is the second most important mineral in the body, calcium being number one. Iron, like calcium and protein, is difficult to digest and assimilate. Even if your digestive system is working at optimum levels, and digestive juices lower as we grow older and if you're not in good health, you'll only be able to assimilate about ten percent of the iron in the food you eat. If you have digestive problems like gas, indigestion and bloating, you probably aren't getting sufficient iron because of low levels of stomach acid (hydrochloric acid).

The absorption of iron is influenced by other constituents of a meal. Phytates, oxalates and phosphates present in plant foods can inhibit absorption, as can tannin in tea. Fibre may also inhibit absorption. Vitamin C greatly increases the absorption of non-haem iron. Foods rich in vitamin C include citrus fruits, green peppers, and fresh leafy green vegetables. Citric acid, sugars, amino acids and alcohol can also promote iron absorption. Iron absorption can also be influenced by the amount of iron in the diet. Lowered levels of iron in the diet result in improved absorption.

As an added iron tonic which you can prepare for yourself at home, buy some unsulphured apricots (usually found only in health food stores). If apricots can't be had, then the next best fruits in order are dried peaches or raisins. Put a handful of the fruit in a glass, cover with lukewarm water, stir, then let stand overnight. Next morning stir the mixture again, drain off the water into another glass, adding to it one tablespoonful of a pure cane or sorghum molasses. Prepare and drink this iron tonic several times a week (the fruit should also be eaten), then eat at least a handful of iron-rich, hulled sunflower seeds each day.

Iron is particularly important for active individuals, says Dr. Brian J. Sharkey in his book Fitness and Health. "Much of the iron absorbed in the blood goes into the production of hemoglobin, the compound in red blood cells that carries oxygen from the lungs to the working muscles. Iron is also used in muscle myoglobin to transport and store oxygen, and in important oxidative (aerobic) enzymes.

Iron deficiency is most common among pre-menopausal women--up to 20 percent may be lacking in the mineral--since they lose iron each month during their periods and require a little extra to replace those losses, says Wathen. Most of these women can boost iron levels by increasing their intake of iron-rich plant-based sources. In fact, researchers agree that it's difficult for a menstruating woman to consume too much iron from whole foods.

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