Iron – Benefits and Information

Iron – Benefits and Information

Iron (chemical element symbol Fe) is an essential trace element and the fourth most abundant element on the Earth's surface. In nature, it is mostly found as a divalent (Fe2+) or trivalent (Fe3+) cation, primarily in the form of iron ores such as magnetite (Fe3O4), hematite (Fe2O3), pyrrhotite (FeS), pyrite (FeS2) and siderite (FeCO3). In food, iron is found in two main forms:

Divalent Iron and Trivalent Iron: What is the Difference?

Iron is found in food in two forms: divalent iron (Fe2+) and trivalent iron (Fe3+).

  • Heme Iron or Divalent Iron (Fe2+): This iron is found in meat and meat products. The organically bound heme iron is particularly soluble, easily enters the intestinal cells, and can therefore be used particularly well by the human organism. The availability of iron from meat and meat products is relatively high at about 20%.
  • Non-Heme Iron or Trivalent Iron (Fe3+): This iron is found in all plant-based foods. It is predominantly inorganic trivalent iron (Fe3+), which forms poorly soluble complexes in the upper small intestine and must first be converted into divalent iron (Fe2+) before it can be absorbed. Divalent iron can be utilized better, but plant ingredients such as fiber from cereals and vegetables inhibit iron absorption, reducing availability to about 5%.

Health Benefits of Iron

Iron belongs to the group of essential trace elements. With a total body content of 3–5 g, it is the quantitatively most significant trace element in the human organism. Here it is present in a protein-bound form, mostly associated with heme. The functions of iron are diverse:

  • Blood Formation: Iron is crucial for the production of the red blood pigment hemoglobin, which is responsible for oxygen transport in the blood. Adequate iron supply is therefore essential for the normal formation of hemoglobin and red blood cells.
  • Energy Metabolism: As a component of enzymes involved in mitochondrial energy production, iron contributes to a normal energy metabolism.
  • Nervous System Metabolism: Through its role in blood formation, oxygen transport, and energy metabolism, iron supports normal cognitive function and helps reduce tiredness and fatigue.
  • Immune Function: Certain defense cells of the immune system rely on adequate iron supply, making iron an important factor for normal immune function.
  • Cell Division: Iron is involved in the activity of several enzymes important for cell proliferation and thus contributes to cell division.

Sources of Iron

Some of the best natural sources of iron include:

Divalent Iron (Fe2+): It is found mainly in animal foods such as meat and fish. It is particularly well absorbed by the body because it can enter the intestinal cells directly.

  • Red meat
  • Poultry
  • Fish
  • Liver

Trivalent Iron (Fe3+): This form is found mainly in plant-based foods like spinach, legumes, and whole grain products. The absorption of trivalent iron is less efficient but can be improved by combining it with Vitamin C.

  • Legumes
  • Spinach
  • Whole grain products
  • Nuts and seeds

By consuming these foods, you can ensure that you get sufficient amounts of iron in your diet. Choosing iron-rich foods and their optimal preparation is crucial to improve iron levels. To increase the absorption of iron from plant sources, combine them with Vitamin C-rich foods like bell peppers, citrus fruits, or tomatoes.

Scientific Support

Studies have shown that adequate iron supply is not only important for oxygen transport and blood formation but can also improve cognitive performance and overall energy levels. For further information and scientific evidence, please visit the National Institutes of Health (NIH) and the European Food Safety Authority (EFSA).

Tips for Improving Iron Absorption

The absorption of iron depends heavily on the preparation and combination of foods. Here are some tips:

  • Avoid excessive consumption of coffee and tea during iron-rich meals, as tannins inhibit iron absorption.
  • Cook with cast iron pots or pans to slightly increase the iron content in food.
  • Combine plant-based iron with Vitamin C to maximize its availability for the body.

Conclusion

Iron is an important component of a healthy diet. By consuming adequate amounts of iron, you can support your cognitive function, energy metabolism, and immune function, as well as reduce tiredness and fatigue. Learn more about the benefits of iron and incorporate this essential trace element into your diet.

Good to know: Vitamin C promotes the utilization of iron from plant-based foods. This is particularly interesting for people following a vegetarian diet.

Sources:

  • COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012
  • National Institutes of Health (NIH)
  • European Food Safety Authority (EFSA)