Day Sixty-Five: Fe

You go to donate blood, and one of the first things that they do is prick your finger with a needle. The blood is drawn into a long clear tube and dropped into some blue fluid in a beaker. Following this test, many are told that they were unable to donate blood because of their hematocrit.

What does this mean, and why is it important?

Iron is a chemical element. It is found on the periodic table with the symbol, "Fe" given for its translation in Latin: Ferrum. It is the most common element on the planet, and it is the fourth most common element that comprises the Earth's crust. It is a metal, and is commonly mixed with other metals to be used industrially.

Iron has many other biological functions.

The red blood cells that transport oxygen throughout our body do so with the aid of iron. The iron binds to oxygen inside of a protein called Hemoglobin. After it has bound with oxygen, the hemoglobin inside the red blood cell can move the oxygen throughout our bodies, delivering it to tissues in need. If our iron is low, then our oxygen-carrying capacity is reduced and it can result in anemia. Anemia can cause one to feel tired, short of breath, look pale, feel dizzy, or have dark circles under their eyes. Iron-deficient anemia is tested by the hematocrit...the test described above.

For an element that is so abundant, getting enough iron into our diet can be tricky. This is partly because iron may be consumed, but is not always absorbed. Coffee, tea, and calcium in milk and cheese have all been suggested as items that can block absorbtion of iron. This can easily be remedied with intake of different items at alternating times each day. Women, in particular, seem to have a tough time getting in enough iron, and women who are pregnant often have to take iron supplements.

Iron can be found in both animal and plant sources. Meat, chicken, oysters, and eggs are all iron-rich. Dark green leafy vegetables such as spinach, dried fruit, beans, lentils, chickpeas, soybeans, artichokes, and iron-fortified cereals are all excellent plant sources of iron. Because of the rate of red blood cell production, it may take a few weeks to a few months for the iron increase in one's diet to translate to increased iron in the blood.

A common complaint among those who take iron supplements is constipation. If one is taking iron supplements, it is important that insoluble fiber and water consumption are both adequate, as well as regular exercise.

I challenge you to think about your iron intake and absorbtion, making adjustments where necessary.