By Chef K.T. Murphy
Iron, Why The Body Needs It:
What Is Iron?
Everyone has heard of the importance of iron in our diet, but what exactly is iron? A 
common misconception is that iron is a vitamin when it is in fact a mineral; the difference is in the composition. Minerals are inorganic elements that come from soil and water while vitamins are organic compounds derived from plants and animals. Another notable difference between vitamins and minerals is in how they are absorbed by the body.
Minerals aren’t easily broken down by the acids and heat in our digestive system so they maintain their chemical structure when ingested. This means they are more easily absorbed into the body in higher concentrations than vitamins that can be broken down by air, heat, or acid.
So why do we need it?
Studies from the Centers for Disease Control and Prevention state that iron deficiency is one of the most common nutrient deficiencies in the United States. So why should this matter? Well, Iron is a crucial mineral in the formation of hemoglobin, which is the substance within red blood cells that is responsible for the movement of oxygen from your lungs throughout your body.
Without it, our body cannot maintain proper oxygen levels necessary for cell growth leading to a whole host of health issues including chronic fatigue, reduced brain function, and a drop in immune function. It is also essential to maintaining healthy skin and nails. In short, Iron is a necessary nutrient to our body’s basic functions.
How Much Do We Need?
Now that we’ve established iron’s role the important question becomes, how much iron do we really need in our diet? Well that depends on a number of factors such as your age, gender, and general health.
For example, children ages 4 to 8 need around 8mg of iron daily, while Infants and toddlers need around 10mg of iron. Women ages 19 + need around 18mg of iron daily. This is due primarily to their menstrual cycle. After menopause, the need for iron sharply decreases for women and their daily intake drops down to about the same as a man at around 8mg. Without a menstrual cycle, there simply is less of a need for increased red blood cell production. Some general health factors will increase your need for iron such as pregnancy where a lack of iron can lead to the baby being born prematurely and underweight.
Comparatively men 18+ need around 8mg of iron daily to maintain healthy levels of iron in their bloodstream.
Other health factors that call for iron needs are dialysis patient (the process of dialysis removes iron from the body), ulcers (which can result in blood loss), Bariatric surgery, or gastrointestinal disorders such as Crohn’s Disease, Ulcerative Colitis, or Celiac Disease that all stop the body from absorbing iron naturally. The most common health factor, however, is a natural iron deficiency.
Anemia
Signs of an iron deficiency, otherwise known as anemia, can be overt or subtle. Some of the more obvious symptoms are pale or sallow skin, chronic fatigue, brittle nails, hair loss, and sores on the corners of the mouth.
In more severe cases trouble swallowing and cravings for strange substances such as dirt and clay. The more subtle symptoms are shortness of breath, increased heart rate, and cold hands and feet. If you experience any of these symptoms, it is imperative that you speak with your doctor. They could be indicative of a more serious condition.
Bottom Line
Iron is an essential nutrient that should be a part of everyone’s diet. It’s one of those 
nutrients that we need throughout life to sustain healthy function. From the movement of oxygen throughout the body to aiding in the regeneration of red blood cells after an intense workout, iron is an important addition to everyone’s diet. Be it from iron rich foods like fish or from supplements, everyone should make an effort to maintain a healthy level of iron.