Iron

lorettamccann
Mind Map by lorettamccann, updated more than 1 year ago
lorettamccann
Created by lorettamccann about 5 years ago
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Properties of Iron
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Iron
1 Dietary Forms
1.1 Haem Iron
1.1.1 Flesh Foods - Red Meat, Organ Meats & Poultry
1.1.2 Represents 10% of the dietary iron but absorption is 25%
1.2 Non-haem Iron
1.2.1 Flesh & Plant foods - Dark Leafy Green Veg (Parsley), Pine Nuts, Apricots & Dried Fruits
1.2.2 Represents 90% of our dietary iron but absorption is only 17%
2 Supplements
2.1 Recommended for
2.1.1 Pregnant Women / Infants / Young Children
2.2 Best Absorbed = Iron Sulphate & Iron Chelate
2.2.1 Absorption improves when supplements are taken on empty stomach or between meals
2.2.2 Absorption impaired with tannins, Ca 2+, Oxalates & Phytates
2.2.2.1 Examples Spinach, Kale, Chocolate, Rhubarb, EDTA in foods additives reduces absorption by 50%
2.3 RDA = Women at 14mgs/day
2.4 RDA = Men at 10mgs/day
3 Metabolic Functions
3.1 Haemoglobin - Oxygen Transport
3.2 Myoglobin - Oxygen storage in muscle
3.3 Catalase & Peroxidase - enzymes that prevent against reactive oxygen species
3.4 Cytochromes critical for energy production in the electron transport chain
3.5 Immune Function Regulator - essential growth factor for bacteria
3.6 Prooxidant - excess Iron promotes Lipid Peroxidation and tissue damage
3.7 Iron Recycling
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