Iron is a trace mineral essential for many biological functions. It plays a central role in oxygen transport, energy production, and immune system function. This article explores the various facets of iron, including its roles, dietary sources, available forms, factors influencing its absorption, and the impact of the gut microbiota on its metabolism.
1. Role of iron in the body
Iron is primarily known for its role in the formation of hemoglobin, a protein in red blood cells responsible for transporting oxygen from the lungs to the tissues. It is also a component of myoglobin, which supplies muscles with oxygen. In addition to boosting our energy and participating in the production of DNA, it strengthens our immune system. In short, it's a key element for staying in shape every day!
2. Main forms of iron and their dietary intake.
Dietary iron comes in two main forms:
Heme iron : Found in foods of animal origin. It is mainly found in red meats (beef, lamb), organ meats (liver, kidneys), poultry (turkey, chicken) and seafood (oysters, mussels, sardines). It is associated with hemoglobin and myoglobin, which makes it more easily absorbed by the small intestine. Its absorption rate varies between 15% and 35% , depending on the body's iron stores and the composition of the meal.
Non-heme iron : Present in plant-based foods (lentils, soy, broccoli, parsley, spirulina, etc.) and some animal products such as eggs and dairy products. Its absorption is significantly lower, around 2% to 20% . This variability depends on the presence of factors that influence its assimilation.
3. Factors that modify iron absorption
The absorption of dietary iron (its bioavailability) depends of the physiological state of the individual (age, sex, reserve, hormonal status, microbiota!), its form (heme or non-heme), but also the entire meal!
During meals, several elements can modulate the absorption of non-heme iron.
- Factors that promote absorption : vitamin C (citrus fruits, peppers, strawberries), certain animal proteins and fermentation (sourdough bread).
- Factors inhibiting absorption: phytates (whole grains, legumes), tannins (tea) and calcium (dairy products)
Role of intestinal microbiota in iron absorption
Gut bacteria can influence iron absorption by modulating the expression of genes involved in its transport and by producing metabolites that affect iron solubility and availability. Some bacteria promote its absorption, while others can capture it for their own growth, thus reducing its availability to the body. Thus, the microbiota acts as a regulator of iron homeostasis, balancing its absorption and storage.
4. Conclusion
Iron is a true powerhouse for our bodies. A balanced diet, taking into account iron sources and factors influencing its absorption, is crucial for preventing deficiencies. Furthermore, the role of the gut microbiota in iron metabolism underscores the importance of a healthy gut flora for optimal absorption of this essential nutrient.
In Daily Energy® , the combination of vitamin C and three probiotic strains plays a key role in improving the absorption of iron, an essential mineral involved in many vital functions.
