IRON

Definition
Iron is a chemical element with symbol Fe (from Latin: ferrum) and atomic number 26. It
is a metal in the first transition series. It is by mass the most common element on Earth,
forming much of Earth's outer and inner core. It is the fourth most common element in the
Earth's crust. Its abundance in rocky planets like Earth is due to its abundant production
by fusion in high-mass stars, where the production of nickel-56 (which decays to the most
common isotope of iron) is the last nuclear fusion reaction that is exothermic.
Consequently, radioactive nickel is the last element to be produced before the violent collapse
of a supernova scatters precursor radionuclide of iron into space.
Like other group 8 elements, iron exists in a wide range of oxidation states, 2 to +6,
although +2 and +3 are the most common. Elemental iron occurs in meteoroids and other
low oxygen environments, but is reactive to oxygen and water. Fresh iron surfaces appear
lustrous silvery-gray, but oxidize in normal air to give hydrated iron oxides, commonly known
as rust. Unlike many other metals which form passivating oxide layers, iron oxides occupy more
volume than the metal and thus flake off, exposing fresh surfaces for corrosion.
Iron metal has been used since ancient times, though copper alloys, which have lower
melting temperatures, were used even earlier in human history. Pure iron is soft (softer
than aluminium), but is unobtainable by smelting. The material is significantly hardened and
strengthened by impurities, in particular carbon, from the smelting process. A certain
proportion of carbon (between 0.002% and 2.1%) produces steel, which may be up to
1000 times harder than pure iron. Crude iron metal is produced in blast furnaces, where ore is
reduced by coke to pig iron, which has a high carbon content. Further refinement with oxygen
reduces the carbon content to the correct proportion to make steel. Steels and low carbon
iron alloys along with other metals (alloy steels) are by far the most common metals in
industrial use, due to their great range of desirable properties and the abundance of iron.
Iron chemical compounds have many uses. Iron oxide mixed with aluminium powder can be
ignited to create a thermite reaction, used in welding and purifying ores. Iron forms binary
compounds with the halogens and the chalcogens. Among its organometallic compounds
is ferrocene, the first sandwich compound discovered.
Iron plays an important role in biology, forming complexes with molecular oxygen
in hemoglobin and myoglobin; these two compounds are common oxygen transport proteins in
vertebrates. Iron is also the metal used at the active site of many
importantredox enzymes dealing with cellular respiration and oxidation and reduction in plants
and animals.

Function
Iron is an essential element for most life on Earth, including human beings.

Iron is needed for a number of highly complex processes that continuously take place on a
molecular level and that are indispensable to human life, e.g. the transportation of oxygen
around your body!

Iron is required for the production of red blood cells (a process known as haematopoiesis), but
it's also part of haemoglobin (that is the pigment of the red blood cells) binding to the oxygen
and thus facilitating its transport from the lungs via the arteries to all cells throughout the
body.

Once the oxygen is delivered the iron (as part of haemoglobin) binds the carbon dioxide which
is then transported back to the lung from where it gets exhaled.

Iron is also involved in the conversion of blood sugar to energy. Metabolic energy is crucial
for athletes since it allows muscles to work at their optimum during exercise or when
competing.

The production of enzymes (which play a vital role in the production of new cells, amino acids,
hormones and neurotransmitters) also depends on iron, this aspect becomes crucial during the
recovery process from illnesses or followingstrenuous exercise or competing.

The immune system is dependent on iron for its efficient functioning and physical and mental
growth require sufficient iron levels, particularly important in childhood and pregnancy, where
the developing baby solely depends on its mother's iron supplies.

Iron is lost by the body through a variety of ways including urination, defecation, sweating, and
exfoliating of old skin cells. Bleeding contributes to further loss of iron which is
why womenhave a higher demand for iron than men.

If iron stores are low, normal haemoglobin production slows down, which means the transport
of oxygen is diminished, resulting in symptoms such as fatigue, dizziness, lowered immunity or
reduced ability for athletes to keep up with their training programs.
 Since our bodies cant produce iron itself, we need to make sure we consume sufficient
amounts of iron as part of our daily diet.
Spatone, natural liquid iron supplement can provide your bodys daily absorbed iron needs
whilst being extra gentle on the stomach.

Source

Iron-Rich Foods

Very good sources of heme iron, with 3.5 milligrams or more per serving, include:

3 ounces of beef or chicken liver

3 ounces of clams, mollusks, or mussels
3 ounces of oysters

Good sources of heme iron, with 2.1 milligrams or more per serving, include:

3 ounces of cooked beef

3 ounces of canned sardines, canned in oil
3 ounces of cooked turkey

Other sources of heme iron, with 0.7 milligrams or more per serving, include:

3 ounces of chicken
3 ounces of halibut, haddock, perch, salmon, or tuna
3 ounces of ham
3 ounces of veal

Iron in plant foods such as lentils, beans, and spinach is nonheme iron. This is the form of iron
added to iron-enriched and iron-fortified foods. Our bodies are less efficient at absorbing
nonheme iron, but most dietary iron is nonheme iron.
Very good sources of nonheme iron, with 3.5 milligrams or more per serving, include:

Breakfast cereals enriched with iron

One cup of cooked beans
One-half cup of tofu
1 ounce of pumpkin, sesame, or squash seeds

Good sources of nonheme iron, with 2.1 milligrams or more per serving, include:

One-half cup of canned lima beans, red kidney beans, chickpeas, or split peas
 One cup of dried apricots
One medium baked potato
One medium stalk of broccoli
One cup of cooked enriched egg noodles
One-fourth cup of wheat germ

Other sources of nonheme iron, with 0.7 milligrams or more, include:

1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or

sunflower seeds
One-half cup of dried seedless raisins, peaches, or prunes
One cup of spinach
One medium green pepper
One cup of pasta
One slice of bread, pumpernickel bagel, or bran muffin
One cup of rice

Iron Deficiency
Iron deficiency (sideropenia or hypoferremia) is the most common nutritional deficiency in the
world. Iron is present in all cells in the human body and has several vital functions, such as:
carrying oxygen to the tissues from the lungs as a key component of the hemoglobin protein;
acting as a transport medium for electrons within the cells in the form of cytochromes;
facilitating oxygen use and storage in the muscles as a component of myoglobin and as an
integral part of enzyme reactions in various tissues. Too little iron can interfere with these vital
functions and lead to morbidity and death.
Total body iron averages approximately 3.8 g in men and 2.3 g in women. In blood plasma, iron
is carried tightly bound to the protein transferrin. There are several mechanisms that
control human iron metabolism and safeguard against iron deficiency. The main regulatory
mechanism is situated in the gastrointestinal tract. When loss of iron is not sufficiently
compensated by adequate intake of iron from the diet, a state of iron deficiency develops over
time. When this state is uncorrected, it leads to iron deficiency anemia. Before anemia occurs,
the medical condition of Iron Deficiency without anemia is called Latent Iron Deficiency (LID) or
Iron-deficient erythropoiesis (IDE).
Untreated iron deficiency can lead to iron deficiency anemia a common type of
anemia. Anemia is a condition characterized by inadequate red blood
cells (erythrocytes)or hemoglobin. Iron deficiency anemia occurs when the body lacks sufficient
amounts of iron, resulting in reduced production of the protein hemoglobin. Hemoglobin binds
to oxygen, thus enabling red blood cells to supply oxygenated blood throughout the body.
Children, pre-menopausal women (women of child-bearing age) and people with poor diet are
most prone to the disease. Most cases of iron deficiency anemia are mild, but if not treated can
cause problems like fast or irregular heartbeat, complications during pregnancy, and delayed
growth in infants and children.

Prevention

Eat more meat (of any kind), fish, poultry and organ meats the darker red the food the
more haem iron it contains. These foods must be well cooked to kill parasites and
pathogens.
Eat more fresh vegetables and fruits (to increase absorption of non-haem iron from
other foods in a meal). Foods high in non-haem iron include egg yolk, dark green
vegetables, millet, sorghum and legumes.
Avoid drinking tea or coffee with or soon after meals. Do not give tea and coffee to
children.
Eat fermented porridges and germinate/malt cereals and legumes to reduce phytates.
Eat foods fortified with iron if feasible, such as some wheat flours. Families can use
home fortification products if available.
Breastfeed babies exclusively for 6 months and then to include iron-rich foods such as
suitably prepared meat or fish in their diets.

During and after childbirth:

Control bleeding by encouraging women to:

be delivered by a trained birth attendant or at a maternity unit if there is a risk of
complications.
start breastfeeding within hour of birth. Breastfeeding makes the mother's uterus
tighten and reduces bleeding.
Wait two minutes after birth before clamping the umbilical cord so the baby gets more
blood from the placenta.

Give prophylactic supplements

Give oral iron and folic acid supplements to pregnant and lactating women, to females
of reproductive age and to low birth weight babies.
 Do not give routine prophylactic iron or folic acid to children in malaria endemic areas as
it may increase adverse effects and mortality unless they are proven to be iron-
deficient.
Explain the importance of taking supplements regularly for the full duration and how to
deal with possible side effects