Iron

Iron

1. Dietary Forms

   • Haem Iron
     • Flesh Foods - Red Meat, Organ Meats & Poultry
     • Represents 10% of the dietary iron but absorption is 25%
   • Non-haem Iron
     • Flesh & Plant foods - Dark Leafy Green Veg (Parsley), Pine Nuts, Apricots & Dried Fruits
     • Represents 90% of our dietary iron but absorption is only 17%

2. Supplements

   • Recommended for
     • Pregnant Women / Infants / Young Children
   • Best Absorbed = Iron Sulphate & Iron Chelate
     • Absorption improves when supplements are taken on empty stomach or between meals
     • Absorption impaired with tannins, Ca 2+, Oxalates & Phytates
       • Examples Spinach, Kale, Chocolate, Rhubarb, EDTA in foods additives reduces absorption by 50%
   • RDA = Women at 14mgs/day
   • RDA = Men at 10mgs/day

3. Metabolic Functions

   • Haemoglobin - Oxygen Transport
   • Myoglobin - Oxygen storage in muscle
   • Catalase & Peroxidase - enzymes that prevent against reactive oxygen species
   • Cytochromes critical for energy production in the electron transport chain
   • Immune Function Regulator - essential growth factor for bacteria
   • Prooxidant - excess Iron promotes Lipid Peroxidation and tissue damage
   • Iron Recycling