The Importance of Iron As We Age: Intake, Health Benefits and More

Blogs26 Jul 2024

Iron has had an important role in human health for centuries and over the decades, the interest in Iron’s impact on health and several bodily functions has increased, making it a necessary and relevant nutrient. In this article, we’ll dissect the importance of Iron in our bodies, how much we require it daily, its deficiencies and more.

Why is Iron Important?

Iron is one of the most important minerals required in our blood. Found in several foods such as green leafy vegetables and red meat, Iron helps the synthesis of a protein called haemoglobin. This protein contains red blood cells which are responsible for transporting oxygen to the entire body.

The lack of Iron causes Iron deficiency anaemia, a condition which is associated with weakness, shortness of breath, and fatigue and occurs when there is lower oxygen in the blood.

Health Benefits of Iron

Iron supports many other functions in the body. Here are the main few health benefits of Iron:

1. Energy

We need Iron to transport oxygen to our muscles. And since oxygen gives way to energy, you can assume that having the required amount of Iron in your system can bring you ample energy to go on about your day and do your daily chores without pain, weakness and discomfort.

2. Improved athletic performance

Since Iron is essential for oxygen transportation to the muscles, a lack of it in athletes leads to a dip in their athletic performance. So if you want to boost your physical performance make sure you’re getting in the RDA of Iron!

3. Supporting immune function

Did you know that having low Iron levels can reduce your immune function? That’s another reason why you should look to maintain your Iron levels.

How Much Iron Do We Need In Our Body

According to the Indian Council of Medical Research, healthy adults require 19 mg of Iron for males and 29 mg of Iron for females.

What happens when you have an Iron deficiency?

When your body is low in Iron, it will initially use its natural reserves of Iron from different body parts to keep functioning. But when these reserves are used up and you are still deficient, anaemia sets in. In this condition, red blood cells become smaller and contain less haemoglobin. Subsequently, as a result, your blood carries lower amounts of oxygen throughout the body.

Iron deficiency is one of the most common deficiencies in women and pregnant women. It may also occur in those who don’t consume iron from dietary sources, those who lose blood or have digestive issues that hamper Iron absorption.

Iron deficiency symptoms

• Fatigue
• Chills
• Weakness
• Difficulty in concentrating
• Bruises
• Dizziness
• Cold hands and feet
• Irregular heartbeat
• Headaches
• Pale skin
• Brittle nails

How can you prevent Iron deficiency?

Focus on diet and include the pointers below:

• Eat Iron-rich fruits and vegetables
• Avoid food and drink that disrupt Iron absorption
• Include vitamin c foods
• Visit a doctor to understand your condition and get professional guidance to help you effectively.

You must speak with a doctor if you notice any of these Iron deficiency symptoms as not doing so may further the damage and cause serious issues.

Conclusion

Iron is a mineral our bodies simply can’t do without. One of its main purposes in the body is to help our blood carry oxygen to every body part which is vital for our survival and functioning. Additionally, Iron can boost energy, increase athletic performance and boost immune function as well. You must prioritise Iron-rich foods and watch out for any of the mentioned symptoms to keep fit and age gracefully!

For more such helpful information on health-related topics, explore Right Shift . As a community, we aim to bring in more awareness among adults in their 40s and 50s so that they can change their health around and age gracefully. You can start by trying out our health score calculator and then get your free meal plan created so that you can start your health journey with ease.