Thread by @sakie339

Iron has several vital functions in the body. It carries oxygen from lungs to tissues by haemoglobin in red blood cells, it helps transport electrons within cells and is an important component of enzymes. (1)

Non menstrual women (approx. 55 kg) lose about 0.8 mg iron per day & men (approx 70 kg) lose 1 mg/day. Menstrual loss is around 0/48–1.90 mg/day. Daily requirement is approx 0.63–3.27 mg/day & varies by age, physiological status, growth rate, body composition &activity. (2)

Requirements are highest in last trimester of pregnancy, weaning period & adolescence. Heme iron present in flesh foods has approx 25% absorption from meat containing meals. Non heme iron, in plant foods has 2 – 10% absorption depending on inhibitors and enhancers in the diet.(3)

Absorption of heme &non heme iron is increased by Ascorbic acid, citric acid found in some fruits, potatoes &some vegetables; Also cysteine containing peptides found in meat, chicken and seafood increase absorption (4).

Phytates, polyphenols, calcium and phosphates found in bran, unpolished rice, soya, nuts, tea, coffee, red wines, milk can inhibit absorption. Absorption can increase from 5% to more than 15% by the addition of animal products and ample amount of Vitamin C. (5)

Iron deficiency has serious consequences for cognitive,psychomotor,physical &mental development of children.Learning & behaviour deficits cannot be reversed by giving iron later.
Iron deficiency anemia in pregnancy leads to increased maternal haemorrhage& premature birth. (6)

Almost all traditional dietary practices can satisfy the nutritional needs as long as capacity to produce/purchase food is not restricted. Low bioavailability of iron in cereal based diets is one of the main causes of IDA as they contain high levels of tannins and phytates.(7)

Low meat intake are an important cause of IDA. It is not possible to meet recommended levels of iron unless some meat, poultry or fish is included. Adding 50 g meat increases total iron content as well as bioavailable iron. (8)

Apart from iron, Vitamins A,Cm E, B2, B6, B12,folate,Magnesium,selenium & zinc are needed for Hemoglobin synthesis. So just replacing iron (with tabs and fortification) is not enough. The best way to obtain all these nutrients is to improve the quantity& quality of diets. (9)