Iron is one of the minerals that affect the health of the body a lot, and its deficiency can cause anemia. as a result of which oxygen does not reach the cells and people do not have enough energy to do their activities. Therefore, athletes should take this mineral during endurance activities or women during pregnancy, breastfeeding, and menstruation in order to keep healthy. By eating foods that are rich in minerals or using supplements of this mineral, the body’s need for this mineral can be met.

Foods sources

Foods rich in iron

Knowing foods rich in this mineral will help you plan a healthy diet and improve your health.


For every 100 grams of raw spinach, there are 2.7 milligrams of iron. Spinach also contains large amounts of vitamin C, which helpsفاه to be better absorbed. 

Calf liver

Calf liver is a great beans

Beans, lentils, and chickpeas are among the legumes that are rich in minerals. Vegetarians usually eat these to get the vitamins, proteins, and minerals they need. For example, for every 86 grams of cooked beans, there are 1.8 milligrams of iron.

Red Meat

Red meat is great for people with anemia because there is 2.7 mg of iron in every 100 grams of meat.

Dark Chocolate

Bitter chocolate is one of the foods that has a wonderful taste and good nutritional value. Every 28 grams of it contains 3.4 mg of iron.

Dark Chocolate
  • Tuna

    Tuna is also useful food for the body, and in every 85 grams of it, there is 1.4 mg of iron.

Foods that are low in iron

Foods that are low in iron

To maintain a healthy diet, it is important to know and control the number of foods that are low in iron. Some foods not only contain small amounts of this mineral but also prevent iron from being absorbed by the body. These foods are:

  • Tea and coffee
  • Milk and some dairy products
  • Grapes and corn
  • Brown rice and whole wheat

It is better not to eat these foods with foods that are rich in iron as these foods prevent them from being absorbed by your body.

Synthetic structure and natural form of iron

The natural form of this mineral enters the body through food and is of two types:

1- Heme Iron: This type is found only in animal sources (for example, in red meat or calf liver).

2- Non-heme iron: This type is present in plant sources (such as spinach).

Items that cause this mineral to be absorbed or deposed do not affect the “Heme iron”, so this type of natural iron is absorbed quickly in the body and its absorption rate is about 25%.

The artificial form of this mineral is available in the form of tablets, supplements, or drops. The synthetic structure of this material contains salt or iron salts. This mineral is also synthesized by combining iron with amino acids or proteins. Coated irons are another type of synthetic structure.

Types of iron supplements with synthetic structure

  • Minerals and salts: ferrous fumarate, ferrous gluconate, ferrous sulfate
  • Combination of iron with amino acids: ferrous glycinate
  • Combination of iron with protein: Iron protein succinate

Coated iron: polysaccharide, liposomal

If people take these supplements on an empty stomach, they are more likely to be absorbed, but such people may experience nausea, stomach pain, constipation, black stools, or vomiting. Therefore, to prevent these problems, it is better to take supplements with a full stomach.

Harmful compounds in the synthetic structure of iron

One of the most important synthetic structures of this mineral is ferrous fumarate. Fumarate salt can cause gastrointestinal side effects such as diarrhea. Twenty percent of ferrous sulfate is composed of elemental iron (absorbable iron), which can cause constipation. Sulfate salts can cause teeth to turn black and also stools to turn black. The salt in ferrous gluconate can also lead to black teeth.

It is also better not to take drops and pills with vitamins D and E. Because it oxidizes these vitamins and reduces their amount in the body.

Function and role of Fe in the body

Iron plays an effective role in performing vital activities of the body. This mineral helps hemoglobin production in the blood, and hemoglobin transports oxygen from the lungs to the cells. Therefore, iron deficiency can lead to insufficient oxygen to reach the cells and organs of the body.

Also, this mineral is involved in the body’s metabolism as a part of enzymes and helps the body to grow. By improving the immune system, it increases the body’s resistance to diseases, makes the color of human skin clear, and prevents fatigue and lack of energy by converting blood sugar into energy.

Causes of Fe deficiency

Some people can become deficient in iron for a variety of reasons. We want to explain to you the most common reasons for this deficiency so that you do not become deficient in this mineral by knowing them. These reasons are:


  • Bleeding
  • The body’s inability to absorb iron
  • Pregnancy
  • Iron deficiency in the diet of people

Symptoms of its deficiency in the body

Iron deficiency reduces the amount of hemoglobin in the blood and hinders the transfer of oxygen in the body. Symptoms of this mineral deficiency are:

  • Excessive fatigue
  • Weakness
  • Paleness
  • Chest pain, rapid heartbeat (palpitations), shortness of breath
  • Headache and dizziness
  • Cold hands and feet (low temperature of hands and feet)
  • Inflammation of the tongue or pain in different parts of it
  • Fragility of nails
  • Low appetite (especially in infants and children)


Iron deficiency and migraines

There is a direct relationship between this mineral deficiency and migraines. A study was conducted at Shahrekord University of Medical Sciences and results show that the more severe iron deficiency, the greater the risk of migraines (one of the most common forms of headache). For this reason, while treating migraines, doctors pay attention to the Fe level in a person’s body, and if they are deficient, they try to treat iron deficiency first so that they can reduce the pain of migraines as well.

Seizures and iron deficiency

Fe deficiency in children’s bodies and anemia can lead to fever and eventually seizures. Therefore, it is recommended that infants use the  drops of this mineral.

Seizures in children are an unpleasant and frightening event for parents, so as they are frightened, they may do things that are dangerous for the child.

During seizures, it is best to stay calm and keep dangerous objects (such as sharp or hot objects) away from the child. It is also better to open the collar of the baby’s clothes and rest their head back so that they can breathe more easily. Parents should also keep in mind that they should not use mouth-to-mouth breathing or cardiac massage during seizures.

Side effects of iron overdose

Excessive consumption of Fe supplements can lead to poisoning. This poisoning significantly increases the level of this mineral in the body. In fact, the level of free iron in the body increases and causes damage to the body’s cells.

Some people absorb a lot of this mineral, and by consuming too much of Fe it leads to iron accumulation in the body. Accumulation of Fe over time can lead to hemochromatosis. In this disease, iron is formed in the organs of the body and can cause problems such as cancer, arthritis, diabetes, heart disease and liver failure.

Sometimes an increase in this mineral stimulates viruses and bacteria to grow and increases the risk of infection in the body.

The amount of iron needed for different ages

In order for people not to suffer from the effects of iron deficiency or excess, they should consume a certain amount of this mineral according to their age and gender. The required amount of this mineral for people at different ages as well as during pregnancy and lactation is given in the table below.




From birth to 6 months

From 7 months to 12 months

From 1 year old to 3 years old

From 4 to 8 years old

From 9 to 13 years old

From 14 to 18 years old

From 19 to 50 years old

51 years and up

Pregnant women

Breastfeeding women 14 to 18 years

Breastfeeding women 19 to 50 years

0.27 mg per day

11 mg per day

7 mg per day

10 mg per day

8 mg per day

15 mg per day

8 mg per day

8 mg per day

27 mg per day

10 mg per day

9 mg per day

0.27 mg per day

11 mg per day

7 mg per day

10 mg per day

8 mg per day

11 mg per day

18 mg per day

8 mg per day

Which vitamin or mineral is most effective while consuming iron?

It is better to take Fe with proteins and vitamin C to increase the absorption of this mineral in the body.

If you have anemia, take this mineral with vitamin A in order to make up for it more quickly.

Vitamin B2 also absorbs and activates this mineral and plays a key role in maintaining healthy skin and hair.

Iron in NBS Superfood

NBS Superfood supplements contain minerals such as iron, zinc, potassium and phosphorus as well as essential vitamins for the body.

An important feature of these micronutrients is that they are natural, so consuming NBS superfood does not cause any side effects. Instead, you can provide the amount of Fe your body needs by taking this supplement daily. An average of 226 mg / kg of this mineral is available in the NBS superfood dietary supplement. This supplement strengthens and regulates the body’s systems. It can also remove excess amounts of minerals from the body due to its effect on the detoxification mechanism. So, the amount of iron in the body does not increase and the side effects of excessive consumption do not occur. The most important effect that can be expressed about the absorption of iron in NBS is the presence of vitamins A, C and B2 in this supplement, which causes better absorption of iron in the body.


One of the most important minerals needed by the body is iron. The body’s need for this nutrient can be met in two ways. Through food as well as through supplements. Just as iron deficiency can cause problems in the body, its overdose can also cause problems such as liver disease, osteoarthritis and diabetes. So, in this article, we have fully stated the amount of iron people need. Consumption of this mineral along with vitamins C, A and B2 also increases its benefits and can significantly contribute to human health.


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