Post by Tim Wescott on Apr 6, 2004 8:40:56 GMT -5
About Iron:
by Paul Davies
Iron is part of haemoglobin, which is the part of the Red Blood Cell that transports oxygen. In fact 75% of the body’s iron is found as haemoglobin. A further 5% is in the form of myoglobin, the red pigment found in muscle cells and a close relative of haemoglobin, and which is involved in the transport of oxygen for the production of aerobic energy. The remaining 20% of the body’s iron is stored in the liver, spleen and bone marrow or is involved in many cellular enzyme-mediated reactions (enzymes act as catalysts for other essential reactions in the body). For example, and of particular interest to body builders is the fact that iron is essential for the body to convert lysine to carnitine. Iron is also essential to the body in its production of two of its antioxidant enzymes, namely catalase and peroxidase. The body has a total of 4 to 6g.
The classic iron deficiency symptom is anaemia, but you will see it as listlessness, and fatigue. Other symptoms include sore tongue, difficulty swallowing, cracks at the corners of the mouth, and poor resistance to infection (especially in children). NB - Iron deficiency can exist without any changes in blood levels. The number of people deficient can be up to ten times the number with anaemia.
Now that you realise the importance of adequate iron intake, it is equally important to be aware that excessive intake can also lead to problems. There is a strong association between excessive iron intake and some forms of cancer, and excessive body iron levels are associated with liver damage. Further, whilst iron is essential as a cofactor in the production of some antioxidant enzymes, iron itself becomes an oxidising agent if consumed in excess. In particular, iron can be involved in the oxidation of LDL cholesterol, and excessive levels may therefore contribute to the development of cardiovascular disease.
Because of the potential toxicity of iron, I believe the best way to ensure adequate levels of iron in the body is to consume foods rich in iron, and to avoid consuming those things which are known to interfere with iron absorption or metabolism. The best food sources of iron are liver, kidney and heart, egg yolks, legumes, cocoa, molasses, shellfish, and parsley. Red meat, fish, poultry, nuts and green vegetables are second best. Most fresh fruits contain small amounts of iron. Be wary of drinking too much coffee or consuming too many so-called sports “energy” drinks containing caffeine, because caffeine interferes with the absorption of iron.
by Paul Davies
Iron is part of haemoglobin, which is the part of the Red Blood Cell that transports oxygen. In fact 75% of the body’s iron is found as haemoglobin. A further 5% is in the form of myoglobin, the red pigment found in muscle cells and a close relative of haemoglobin, and which is involved in the transport of oxygen for the production of aerobic energy. The remaining 20% of the body’s iron is stored in the liver, spleen and bone marrow or is involved in many cellular enzyme-mediated reactions (enzymes act as catalysts for other essential reactions in the body). For example, and of particular interest to body builders is the fact that iron is essential for the body to convert lysine to carnitine. Iron is also essential to the body in its production of two of its antioxidant enzymes, namely catalase and peroxidase. The body has a total of 4 to 6g.
The classic iron deficiency symptom is anaemia, but you will see it as listlessness, and fatigue. Other symptoms include sore tongue, difficulty swallowing, cracks at the corners of the mouth, and poor resistance to infection (especially in children). NB - Iron deficiency can exist without any changes in blood levels. The number of people deficient can be up to ten times the number with anaemia.
Now that you realise the importance of adequate iron intake, it is equally important to be aware that excessive intake can also lead to problems. There is a strong association between excessive iron intake and some forms of cancer, and excessive body iron levels are associated with liver damage. Further, whilst iron is essential as a cofactor in the production of some antioxidant enzymes, iron itself becomes an oxidising agent if consumed in excess. In particular, iron can be involved in the oxidation of LDL cholesterol, and excessive levels may therefore contribute to the development of cardiovascular disease.
Because of the potential toxicity of iron, I believe the best way to ensure adequate levels of iron in the body is to consume foods rich in iron, and to avoid consuming those things which are known to interfere with iron absorption or metabolism. The best food sources of iron are liver, kidney and heart, egg yolks, legumes, cocoa, molasses, shellfish, and parsley. Red meat, fish, poultry, nuts and green vegetables are second best. Most fresh fruits contain small amounts of iron. Be wary of drinking too much coffee or consuming too many so-called sports “energy” drinks containing caffeine, because caffeine interferes with the absorption of iron.