What Does Iron Do in Your Body
Iron is one of the most essential minerals in the human body and one of the most commonly deficient in India.
It is the core component of haemoglobin, the protein in red blood cells that carries oxygen from your lungs to every tissue in your body. Without enough iron, your body cannot produce sufficient healthy red blood cells. The result is iron deficiency anaemia: the most widespread nutritional deficiency in India.
Who is most affected
Iron deficiency anaemia affects an estimated 53 percent of Indian women and a significant proportion of children and adolescents. Menstruating women lose iron monthly. Vegetarians rely on non-heme iron from plant sources, which the body absorbs at a fraction of the efficiency of animal-based iron.
Symptoms to watch for
- Fatigue that does not resolve with sleep
- Pale skin, pale inner eyelids, pale gums
- Breathlessness during mild activity
- Cold hands and feet
- Brittle nails and hair thinning
- Difficulty concentrating
- Frequent headaches
These symptoms appear gradually. Many women live with iron deficiency for years without connecting it to how they feel.
Best Indian food sources of iron
Plant-based iron sources in the Indian diet include methi leaves, rajgeera, horse gram, lentils, spinach, and sesame seeds. The key to making plant-based iron work is pairing it with Vitamin C, which can increase absorption by up to 300 percent.
Equally important: avoid drinking chai or coffee within 45 minutes of an iron-rich meal. The tannins in both beverages block iron absorption significantly.
When to get tested
A serum ferritin test is more useful than a standard haemoglobin test. Ferritin measures your iron stores and drops before anaemia becomes clinically detectable. If you suspect deficiency, ask for ferritin specifically.
Read more about the five most common micronutrient deficiencies in India.