There’s a whole age of human history named after iron. That’s how important it was for humans to learn how to work it. From farming to weapons and transportation, it’s helped shape our species. It’s about much more than iron tools, however.
Iron is an essential dietary mineral. That means the human body can’t function without it. Unfortunately, it also means we can’t produce it ourselves. We need to find outside sources, generally in our diet. Iron in the human body is what’s known as a trace element, so it’s not as abundant as calcium, or sodium, but it’s still of vital importance.
That’s because iron is needed to make red blood cells, and without red blood cells, you can’t transport oxygen around the body. Yes, that means that breathing wouldn’t do you a lot of good. Women often need more iron in their diet than men (in part because of losing blood and therefore iron through menstruation), but we all have to have some.
Luckily, there are plenty of dietary sources of iron. The big but accurate stereotype is that red meat, like beef, is a good source. Liver is also particularly high in iron. However, it’s not wise to eat too much liver if you’re pregnant because it can cause an excess of vitamin A for your baby.
Vegetarians, don’t despair. You can also find iron in beans, nuts and dried fruit like apricots and prunes. Soy bean flour contains iron as well. There are even some regular cereals fortified with iron by the government to try to ensure everyone consumes an adequate amount.
Without enough iron, you could develop anemia. You won’t have enough red blood cells carrying oxygen, leading to tiredness, headaches and shortness of breath. Exercise could be difficult. In more acute cases, you may even faint. Anemia can make you look very pale, but only in the most serious cases. Iron supplements may be used as treatment.
Conversely, too much iron does have its own side effects, mostly stomach pain and feeling sick. You may actually be sick or experience constipation. The higher the amount, the higher the risk of dangerous side effects, so always stick to the recommended dose and keep iron away from children.
Most people will receive all the iron they need from their diet, but it’s important to know why and how this mineral is essential.
