Iron plays its main role as a constituent of haemoglobin, a protein found in red blood cells which is in charge of transporting oxygen from the lungs to the body's cells. It is also involved in the cell division process. Note that certain elements influence the assimilation of iron. For example, vitamin C promotes iron absorption. It is therefore a good idea to combine meat, a source of iron, with vegetables providing vitamin C.
Rich foods
Iron is found in many foods. However, its absorption can be low (30 to 1%) depending on the type of food consumed. There are 2 types of iron found in food:
Iron is a nutrient found throughout the body and is essential for almost all living organisms: it has many important roles. The human body contains 2.5 to 4 grams of iron, which is a significantly larger amount than that of other trace elements. 2/3 of organic iron is used in the composition of haemoglobin, which is the coloured substance in red blood cells (= erythrocytes) and is responsible for transporting oxygen and carbon dioxide between the lungs and the different body cells. The rest of the iron is linked to a protein, ferritin, found in skeletal muscle, the liver, spleen and bone marrow. It is also found in myoglobin, a red pigment similar to haemoglobin, which stores oxygen in the muscle cells.Iron has many properties, the most well known being its role in the composition of haemoglobin and thus in transporting oxygen to the organs.
Roles
Iron promotes the oxygenation of blood in the cells and muscles. By entering into the composition of haemoglobin, it helps transport oxygen from inspired air to all the body's organs. It is essential for good immune system function. Iron contributes to the development and maintenance of cognitive functions such as concentration, memory and learning. It also helps reduce fatigue.
Requirements
Iron requirements are defined by the RNI (Reference Nutrient Intakes). Note that they vary with physical activity and age. Iron requirements are high during growth, in athletes (iron is lost in perspiration), in women during pregnancy, breast-feeding and menstruation (in the event of heavy periods, iron requirements can triple).
Extra recommendation
For good assimilation of the iron found in food, particularly in red meat, it is important to consume the vitamin C found in fruit and vegetables. Indeed, iron absorption is promoted by certain nutrients, such as vitamin C which can increase iron absorption by up to 6 times. For good iron intake, it is therefore important to eat meat or fish for lunch or dinner, accompanied by vegetables which are a source of vitamin C.On the other hand, iron absorption is slowed by the tannins found in tea, coffee, beer, wine or certain fruits, and also by certain fibres.
RNI (Reference Nutrient Intakes) table for iron :