The trace element iron - who needs it and what it is contained in
Why is iron important?
A good supply of iron is essential for the proper functioning of your brain (as the largest energy consumer). But that's not all: Iron is also involved in the production of hormones and neurotransmitters . And it plays a role in the formation of collagen—a building block of bones, connective tissue, and skin. If you want to learn more about iron as a miracle weapon against fatigue, read our article here .
What is the daily iron requirement?
The human body contains approximately 4 g of the element. To ensure adequate iron intake, men and women should consume approximately 10 mg of iron per day, and 15 mg per day. Pregnant women, at 30 mg per day, and breastfeeding women, at 20 mg per day, have significantly higher requirements. Therefore, they—along with vegetarians and competitive athletes—are among the groups at particular risk for iron deficiency. Studies suggest that up to 75% of women of childbearing age are not adequately supplied with iron.
How does iron deficiency manifest itself?
Typical symptoms of a deficiency include fatigue, exhaustion, and difficulty concentrating. A good iron supply is especially important for young children: they need iron for their growth and the development of their cognitive abilities.
Iron-containing foods
Animal products such as liver, beef, or mussels are suitable for a good supply. The heme iron they contain is absorbed by the body at about 30%. In contrast, plant-based iron is only absorbed at about 5%. However, the absorption rate can be increased by taking vitamin C at the same time. Good plant sources include legumes, whole grain products, soybeans, nuts, and nettles. Spinach—which, due to a comma error, was considered the plant-based iron source par excellence just a few years ago—now ranks among the good plant-based iron sources with 4.1 g.
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