
Iron is the Nutrient of the month!

Iron is a crucial mineral that plays a significant role in maintaining overall health.
It is primarily responsible for helping red blood cells carry oxygen throughout the body. As a component of myoglobin, another protein that provides oxygen, iron supports muscle metabolism and healthy connective tissue too. Iron also supports cellular energy production and is vital for proper brain function. In addition, iron plays a key role in immune health, helping to maintain the body’s ability to fight infections. Despite its importance, iron deficiency is one of the most common nutritional deficiencies worldwide, including in the United States.
Iron exists in two forms in food, heme iron and non-heme iron. Heme iron is found primarily in animal-based foods like meat, poultry, and fish. Organ meats, like liver, are tremendously high in iron. It is the more readily absorbed form of iron. Non-heme iron is Found in plant-based foods like beans, lentils, spinach, and fortified breakfast cereals. Although non-heme iron is not as easily absorbed as heme iron, its absorption can be enhanced by consuming it with vitamin C-rich foods, like citrus, berries, broccoli or tomatoes.
How Common Is Iron Deficiency Anemia in the United States?
Iron deficiency anemia occurs when the body doesn’t have enough iron to produce adequate hemoglobin. Iron deficiency anemia is a widespread health concern in the United States, affecting millions of people, particularly vulnerable groups such as young children, pregnant women, and individuals with restricted diets. It is one of the most common nutritional deficiencies in the U.S., with an estimated 5 million Americans suffering from iron deficiency anemia, according to the Centers for Disease Control and Prevention (CDC). Symptoms of Iron Deficiency include fatigue and weakness, headaches, shortness of breath, along with brittle nails or cold hands and feet.

Preventing and Managing Iron Deficiency
To prevent or treat iron deficiency, it is important to consume a balanced diet that includes adequate amounts of iron-rich foods. For those at higher risk, iron supplementation may be necessary, but it should always be done under the guidance of a healthcare professional.
Conclusion
Iron is a vital nutrient that supports numerous bodily functions, including oxygen transport and immune defense. Understanding the importance of iron, where to find it in food, and how prevalent iron deficiency anemia is in the U.S. can help individuals make informed dietary choices to ensure they are meeting their nutritional needs. Regularly consuming a variety of iron-rich foods, both animal and plant-based, can help maintain optimal iron levels and prevent iron deficiency anemia. If you suspect a deficiency, it’s important to consult with a healthcare provider for appropriate diagnosis and treatment.
Sources
- Aggett PJ. Iron. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:506-20.
- Murray-Kolbe LE, Beard J. Iron. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:432-8.
- https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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