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IRON AS AN ESSENTIAL MINERAL
Facts:
Essential and required for life, necessary for the production of hemoglobin [red blood corpuscles], myoglobin [red pigment in muscles], and certain enzymes.
Iron and calcium are the two major dietary deficiencies of women.
Only about 8 percent of your total iron intake is absorbed and actually enters your bloodstream.
An average 150-pound adult has about 4 g. of iron in his or her body- Hemoglobin, which accounts for most of the iron, is recycled and reutilized as blood cells are replaced every 120 days, Iron bound to protein [ferretin] is stored in the body, as is tissue iron [present in myoglobin] in very small amounts.
The RDA, according to the National Research Council, is 10 to 18 mg. for adults, and 18 mg. for pregnant and lactating women.
In one month, women lose almost twice as much iron as men.
Copper, cobalt, manganese, and vitamin are necessary to assimilate iron. Iron is necessary for proper metabolisation of vitamins.
What it can do for you:
Aid growth.
Promote resistance to disease.
Prevent fatigue.
Cure and prevent iron-deficiency anemia.
Bring back good skin tone.
Deficiency disease:
Iron-deficiency anemia.
Best natural sources.
Pork liver, beef kidney, heart and liver, farina, raw clams, dried peaches, red meat, egg yolks, oysters, nuts, beans, asparagus, molasses, oatmeal.
Supplements:
The most assimilable form of iron is hydrolyzed-protein chelate, which means organic iron that has been processed for fastest assimilation. This form is non-constipating and easy on sensitive systems.
Ferrous sulphate, inorganic iron, appears in many vitamin and mineral supplements and can destroy vitamin E [they should be taken at least eight hours apart]. Check labels; many formulas contain ferrous sulphate.
Supplements with organic iron – ferrous gluconate, ferrous fumerate, ferrous citrate, or ferrous peptonate – do not neutralize vitamin E. They are available in a wide variety of doses, usually up to 320 mg.
Toxicity:
Rare in healthy, normal individuals. Excessive doses, though, can be a hazard for children.
Enemies:
Phosphoproteins in eggs and phytates in unleavened whole wheat reduce iron availability to body.
Personal advice:
If you are a woman, I recommend an iron supplement. Check the label on your multivitamin or mineral preparation and see what you are already getting and guide yourself accordingly. [Remember, if the iron in your preparation is ferrous sulphate, you're losing your vitamin E.]
Keep your iron supplements out of the reach of children.
Coffee drinkers, as well as tea drinkers, be aware that if you consume large quantities of either beverage you are most likely inhibiting your iron absorption.
*38/134/5*