About iron deficiency

      About Iron Deficiency

      Iron is a very common element in nature, including in foodstuffs. The vital importance of iron is determined, in particular, by its involvement in the transport of oxygen in the blood (hemoglobin) and muscles (myoglobin).

      Iron is part of hundreds of functional proteins and enzymes — hemoproteins. It also plays a central role in cellular energy production in mitochondria, participates in the biotransformation of xenobiotics, the functioning of the immune system, and gene regulation.

      Most of the body’s iron is found in hemoglobin (75–80%), which provides oxygen transport to tissues; 5–10% is part of myoglobin; 1% is part of respiratory enzymes; 20–25% of the iron present in the body is a reserve.

      Physiological iron requirements for a healthy adult depend on sex and are 10 mg/day for men and 18 mg/day for women.

      Causes of iron deficiency may include:

      - insufficient iron in the diet;

      - decreased absorption of iron in the gastrointestinal tract;

      - increased iron utilization in the body or its losses.

      Prolonged iron deficiency leads to latent iron deficiency and iron deficiency anemia. The development of iron deficiency anemia is also promoted by dietary deficiency of vitamin A and copper.

      Latent iron deficiency has the following clinical manifestations: pallor of the skin and mucous membranes (especially in children); ciliary injection (redness of the cornea); atrophic rhinitis; a sensation of difficulty swallowing food and water.

      The main clinical manifestations of iron deficiency anemia are hypoxic and sideropenic syndromes. The hypoxic syndrome includes symptoms common to all anemias: pallor, increased heart rate, tinnitus, headache, weakness. Manifestations of the sideropenic syndrome include taste distortions, dry skin, changes in the nails, hair loss, angular stomatitis, burning of the tongue, and dyspeptic syndrome.

      Dietary iron can be divided into bioavailable and poorly absorbable forms.

      In meat products, poultry and fish it is present as heme iron, available for direct absorption and minimally affected by other dietary factors. The remaining inorganic (non‑heme) iron found in plant products requires absorption activators — ascorbic or other organic acids. Ascorbic acid promotes absorption of non‑heme iron to a greater extent than citric, malic, or lactic acids.

      The following animal products are rich in iron: beef liver, beef, turkey, egg yolk, shrimp, oysters. Plant products: buckwheat and millet groats, beans, almonds, pistachios, cauliflower, parsley greens, spinach, strawberries, persimmon, apples, pears, blueberries, mushrooms (porcini and chanterelle). Most berries, fruits and vegetables that are high in iron will serve as dietary sources of this micronutrient only if the diet includes sufficient vitamin C.

      Eat a balanced, varied and regular diet. Adequate provision of the body with iron without deficiency is possible only by using a varied mixed diet with daily inclusion of sources of heme iron so that it constitutes at least 75% relative to the other forms.

      More useful information on sanitary safety and prevention of dangerous diseases is available at https://cgon.rospotrebnadzor.ru/.

      More news about the event:

      What to eat to regain strength: foods that raise iron levels

      Why iron deficiency occurs, how it manifests and how to replenish iron deficiency were explained by specialists of the Rospotrebnadzor Directorate for Tatarstan. 18:50 02.12.2025 TRK Tatarstan-New Century - Kazan

      About iron deficiency

      About iron deficiency

      Iron is a very common element in nature, including in food products. 17:23 02.12.2025 Rospotrebnadzor - Kazan

      News from neighboring regions on the topic:

      Product named with record vitamin C content

      Contrary to popular belief, lemons and oranges do not contain that much ascorbic acid, experts say. 11:44 01.12.2025 Bnkomi.Ru - Syktyvkar

      PNIPU scientists explained which foods contain the largest amounts of vitamin C and how to prepare them correctly

      Photo: topntp26, Freepik

      With the onset of cold weather, the risk of developing colds increases, which prompts people to strengthen their immunity more actively. 12:17 01.12.2025 PGTU - Perm

      Volgograd residents were told about foods rich in vitamin C

      With the onset of cold weather, the human body's need for vitamins and supplements increases. 22:36 30.11.2025 Volga-Media - Volgograd