Iron Flashcards
What are the 2 types of iron?
Haem and non haem iron
Haem sources are..
Easily absorbed by the body
Found in animal flesh foods
Non haem sources…
Not absorbed by the body. Vitamin C must be eaten with non haem sources for it to be absorbed
Found mainly in plant sources but also in eggs
What are haem sources of iron?
Liver and pâté Kidney Red meat eg. Pork and beef Poultry Fish
What are the sources of non haem iron?
Dried fruit Green leafy veg Beans Nuts Eggs Quorn Lentils
What is the function of iron?
Iron is needed to form haemoglobin in red blood cells, which transports oxygen around the body to where it is needed to release energy
It is also required for normal functioning of the immune system
What can a deficiency in iron cause?
Iron deficiency anaemia
How is anaemia caused?
When iron levels are low and haemoglobin in the blood is not formed properly.
Oxygen is then unable to reach the cells and tissues.
What causes iron deficiency anaemia?
A lack of iron in the diet
Poor absorption of iron in body
Ongoing blood loss
Rapid growth
What are the symptoms of iron deficiency anaemia?
Pale skin
Breathlessness
Faintness
Unable to concentrate
What can excess iron cause?
Nausea and constipation
Haem iron is absorbed easily but non haem iron isn’t unless vit C is present
This is because non haem iron is attached to some components in food and eating foods rich in vit C ensures that non haem iron is absorbed by the body
Tannins in..
Tea reduce non haem iron absorption so you should avoid drinking too much tea
Whole grain cereals contain..
Phytate which reduces non haem iron absorption so this should be balanced by eating fruit and veg containing vit C
Phosphates in…
Eggs reduce non haem iron absorption
