Which mineral is needed to make hemoglobin?
General information only. This article explains the basics and is not medical advice. For anything about your own health, talk to a doctor or other qualified professional.
Quick answer
Iron is the mineral essential for making hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Each hemoglobin molecule contains four iron atoms, and each can bind one oxygen molecule. About two-thirds of the body’s iron is found in hemoglobin.
How hemoglobin works
| Part | Role |
|---|---|
| Globin | Four protein chains |
| Heme | An iron-containing group attached to each chain |
| Iron atom | Binds oxygen in the lungs and releases it in tissues |
A single red blood cell holds about 270 million hemoglobin molecules. Iron bound to oxygen is what makes blood red. Hemoglobin also carries some carbon dioxide back to the lungs.
Where iron comes from in food
| Type | Sources | Absorption |
|---|---|---|
| Heme iron | Red meat, poultry, fish | Absorbed more easily |
| Non-heme iron | Beans, lentils, spinach, tofu, fortified cereals, nuts | Absorbed less easily |
Eating foods rich in vitamin C, such as citrus fruits or peppers, alongside plant sources helps the body absorb non-heme iron. Tea and coffee taken with meals can reduce absorption.
When iron runs low
If the body doesn’t have enough iron, it can’t make enough hemoglobin, which can lead to iron-deficiency anemia, one of the most common nutritional problems worldwide. It can cause tiredness, pale skin and shortness of breath; for other reasons people may feel tired, see why am I so tired. Anyone concerned about their iron levels should talk to a doctor, who can arrange a blood test. Too much iron can also be harmful, so supplements should only be taken on medical advice.
Other minerals involved in blood
- Copper helps the body use iron.
- Vitamin B12 and folate (vitamins, not minerals) are needed to make healthy red blood cells.
Iron recycling
Red blood cells live about 120 days. When they wear out, the spleen and liver break them down and recycle most of the iron to build new hemoglobin. Bile carries away the leftover pigments; see what the gallbladder does.
This page is general information only and is not medical advice.
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