Iron Flashcards
What are the two forms of iron?
Haem iron/ferrous iron
Non-haem iron/ferric iron
What is haem iron/ferrous iron?
2
Iron which is easily absorbed by the body
Sources are meat
What is non-haem/ferric iron?
2
Iron which is not easily absorbed by the body as it must be changed into ferrous iron to be easily absorbed
Non-meat sources
List the sources of haem iron/ferrous iron
4
Red meat such as beef or lamb
Offal such as kidney or liver
Poultry such as chicken or turkey
Meat products such as black pudding
List the sources of non-haem iron/ferric iron
4
Cereals
Pulses such as lentils
Eggs
Leafy green vegetables such as spinach or cabbage
What are the functions of iron?
5
Makes red blood cells
Forms haemoglobin
Forms part of myoglobin
Works with enzymes to release energy from food
Essential for the immune system
Iron makes red blood cells and forms haemoglobin, describe these functions
Iron makes red blood cells and forms haemoglobin which is a red protein pigment found in red blood cells responsible for carrying oxygen around the body
Iron makes part of myoglobin, describe this function
Iron forms part of myoglobin which carries oxygen to muscles for energy
What are the effects of an iron deficiency?
4
Anaemia
Muscle fatigue
The body has less energy
Heart damage due to severe anaemia
A lack of iron results in anaemia, describe this deficiency
Anaemia may occur due to lack of haemoglobin and red blood cells which cause a reduction in the oxygen levels in he blood
List some symptoms of anaemia
5
Tiredness Pale skin Shortness of breath Irritability Dizziness
A lack of iron results in muscle fatigue, describe this deficiency
Muscle fatigue due to lack of oxygen as myoglobin is not being formed which can decrease athletic performance
List the factors that assist the absorption of iron
4
Consuming haem iron with non-haem iron
Vitamin C
Hydrochloric acid
Haem iron over non-haem iron
How does consuming haem iron with non-haem iron assist the absorption of iron?
Consuming both forms of iron together increases the amount of non-haem iron that is absorbed
How does consuming foods high in vitamin C assist in the absorption of iron?
Consuming food high in vitamin C chemically changes non-haem iron to the more easily absorbed haem iron
How does hydrochloric acid assist in the absorption of iron?
Acidity from hydrochloric acid in the stomach chemically changes non-haem iron to the more easily absorbed haem iron
List the factors hindering the absorption of iron
5
Tannins Excess dietary fibre Phytic acid Oxalic acid Non-haem iron only
How does tannins hinder the absorption of iron?
Tannins present in tea and coffee binds to iron which inhibits absorption
How does excess dietary fibre hinder the absorption of iron?
Excess dietary fibre binds to iron inhibiting absorption
How does phytic acid hinder the absorption of iron?
Phytic acid in wholegrain bread and seeds binds to iron inhibiting absorption
How does oxalic acid hinder the absorption of iron?
Oxalic acid in rhubarb and spinach binds to iron, inhibiting absorption
How does choosing non-haem iron only hinder the absorption of iron?
Choosing non-haem iron sources only hinder the absorption of iron because little of it is absorbed
What is the RDA of iron for children and adult males?
10 mg
What is the RDA of iron for teens and adult females?
14 mg
