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Ingredients

Iron in the Human Diet

By Anuradha Dutta* & Shweta Suri**

increasing its absorption. Similarly,
muscle protein enhances iron
absorption due to the effect of
cysteine containing peptides.

On the contrary, Inhibitors of iron
bind with iron decreasing free iron
in the gut and forming complexes
that are not absorbed in the body.
Polyphenols, Phytate/Phytic acid,
Tannins, and Calcium are few
examples of iron inhibitors present
in foods.

Iron is required in all stages of a
human’s lifespan. Iron requirements
are also high in adolescents,
particularly during the period of
growth spurt. Adolescent girls
commonly have their growth spurt
before menarche, but growth is not
ron is an essential trace mineral 1. Heme Iron is present in animal finished at that time. In this stage,
which serves as a carrier of food like meat, liver and spleen. iron requirements increases to a level
Ioxygen to the tissues from Heme iron is not affected by above the average iron requirements
the lungs by red blood cells. Most ingestion of other food items. Its in menstruating women. In the
of the iron present in the body rate of absorption is 5-10%. case of infants and adolescents,
is in the form of hemoglobin the increased iron demand is the
which transports oxygen in the 2. Non-Heme Iron is mostly present result of rapid growth. For women
blood. In addition, iron serves as in cereals, millets, vegetables of reproductive age, the principle
an integrated part of important and beans (Green leafy veggies- reason is the excessive blood
enzyme systems in various Spinach, Amaranth, Mustard loss during menstruation. During
tissues. Several iron-containing , Fenugreek, Onion stalks, pregnancy, there is a significant
enzymes such as 1-hydroxy-2- Colocassia leaves, Mint etc) The increase in iron requirement due to
naphthoate 1,2-dioxygenase play absorption of non-heme iron the rapid growth of the placenta and
an important role in performing varies greatly from 2% to 20% the fetus.
oxidative metabolism to transfer because it is strongly influenced
energy within cells, specifically in by the iron status of the body and FOOD SOuRCES OF IROn
the mitochondria. The deficiency of presence of absorption enhancers
iron in blood can lead to a variety of or inhibitors. Food Iron Mg
serious health issues, including iron
deficiency anemia which occurs Enhancers are components present Spinach 1cup 6.4
either due to poor dietary intake of in food that boosts absorption of Kidney beans 1cup 5.2
iron or poor bio-accessibility of iron iron from diet such as ascorbic
from the diet. acid (vitamin C), organic acids, and Meat 4 oz. 3.9
muscle protein. Foods containing Prune juice 8 oz. 3.0
There are 2 types of iron in the diet; ascorbic acid reduces iron from
Heme iron and Non-Heme iron: ferric to ferrous forms, thereby Cooked green peas 1.3

Food Marketing & Technology 16 December 2020