Ingredient

Iron

The Mighty Mineral: Iron

Iron is a mineral that is naturally present in many foods. It is a key component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also involved in energy production and immune function.

Isolated purified ingredients (including mineral or synthetic)› Ingredients for food fortification/enrichment and supplements› Chemical elements

The flavor of iron is not applicable as it is a mineral and does not have a distinct taste.

Origins and history

Iron has been used by humans for thousands of years. It has historical significance in the production of tools, weapons, and even currency. Today, iron is primarily obtained through dietary sources and is vital for maintaining optimal health.

Nutritional information

Iron is an essential mineral that is necessary for the production of hemoglobin and the transport of oxygen throughout the body. It also plays a role in energy metabolism and immune function. The recommended daily intake of iron varies depending on age, sex, and life stage.

Allergens

Iron does not pose allergenic risks on its own. However, individuals with certain medical conditions, such as hemochromatosis, should monitor their iron intake and consult with a healthcare professional if necessary.

How to select

Iron is commonly found in a variety of foods, including red meat, poultry, fish, legumes, leafy green vegetables, and fortified cereals. When selecting iron-rich foods, opt for high-quality sources and consider combining them with vitamin C-rich foods to enhance iron absorption.

Storage recommendations

To maintain the freshness and quality of iron-rich foods, store them in a cool, dry place away from direct sunlight. Some iron-rich foods, such as leafy greens, may benefit from refrigeration to prolong their shelf life.

How to produce

Iron cannot be produced by individuals as it is a mineral that must be obtained through dietary sources.

Preparation tips

Iron-rich foods can be prepared in various ways, depending on the ingredient. For example, red meat can be grilled, roasted, or stewed, while leafy greens can be sautéed, steamed, or added to salads. It's important to note that iron absorption can be enhanced by pairing iron-rich foods with vitamin C-rich foods.

Culinary uses

Iron is commonly used in the culinary world as a fortifying ingredient in cereals, bread, and other processed foods. It is also a key component in the production of cast iron cookware, which is prized for its heat retention and even cooking properties.

Availability

Iron-rich foods are widely available in many regions around the world. However, the availability of specific iron-rich foods may vary depending on local agricultural practices and dietary preferences.