Iron is a mineral that helps create proteins and enzymesas well as moving oxygen throughout the body. 70 percent is found in red blood cells, as part of hemoglobin, and in myoglobin in muscle cells.
There are two types of iron: heme and non-heme. Heme is easier to absorb, but it is only found in foods of animal origin, such as meat and fish. Eggs, legumes, vegetables, and some fortified foods contain the non-heme type.
The recommended daily allowance for men is 8 milligrams. The need for women varies depending on whether they are postmenopausal (8 mg), premenopausal (18 mg), or pregnant (27 mg). Vegetarians need 1.8 times more iron, since that obtained from vegetables (non-heme) is less bioavailable than that obtained from animals (heme).
Iron deficiency is the most common nutritional problem worldwide. The risk is higher in children, pregnant women, menstruating women, and frequent blood donors. The symptoms of iron deficiency anemia are fatigue, dizziness, and headache.
Excess of this mineral is also harmful, although it is difficult to reach this situation solely through food. The cause is usually found in iron supplements, which is why they are not recommended for older people (whose iron needs are lower) or people with hereditary hemochromatosis, a condition that causes people to absorb more of the one the body needs.