Excess iron in the body, revealed by a high ferritin blood level, can affect our health. However, it is possible to slow down the absorption of this trace element through judicious food choices.
Ferritinemia, A Reflection Of The Body’s Iron Stocks
Ferritin is a protein that allows iron to be stored inside our cells. To assess a person’s iron status, we generally measure the level of ferritin circulating in the blood. This value, called serum ferritin, is considered normal when it is between 30 and 300 μg/L for men and 15 to 200 μg/L for women. Beyond that, we speak of hyperferritinemia.
The Distribution Of Iron In The Body
Our body contains 3 to 4g of iron, a trace element necessary for its functioning. The majority, up to 2 to 2.5g, is present in hemoglobin. This protein contained in red blood cells helps transport oxygen in the blood to supply the organs. Macrophages, cells of the immune system, as well as liver cells, also contain around 0.5 to 1g of iron. The remaining half a gram of iron is incorporated into ferritin, myoglobin – a muscle protein which stores oxygen – and within various enzymes involved in cellular respiration.’
Iron Metabolism Operates In A Closed Circuit
Iron metabolism is unique in that it takes place almost entirely in a closed circuit. A large proportion of the iron used by the body is obtained by recycling cells at the end of their life. Thus, we only absorb and eliminate a very modest amount of iron, around 1 mg each day. Our body does not have a specific mechanism to manage a surplus of this trace element. Iron losses occur mainly through desquamation of the intestinal epithelium or during menstruation in women. Exceptional blood loss, during an injury for example, also causes iron loss.
Reasons For High Ferritin Level
While a lack of iron is harmful because of the anemia it causes, an excess is not desirable either. Several situations are conducive to the accumulation of iron within the body. Some people carry a genetic mutation that leads to increased absorption. This condition, hereditary hemochromatosis, results in chronic fatigue and can cause dysfunctions in different organs (liver, pancreas, heart, etc.). People receiving multiple blood transfusions are also at risk of excess iron. A diet rich in animal products or taking iron-based food supplements also promotes hyperferritinemia.Â
High Ferritin Level: A Warning Sign
Numerous data suggest that an excess store of iron in the body is associated with several health problems. Studies have demonstrated a link between high ferritin levels and the risk of hypertension, disturbances in lipid and glucose metabolism, or excess fat in the abdominal area. A meta-analysis of observational studies that gathered information from more than 56,000 people showed that hyperferritinemia is also associated with metabolic syndrome, a condition that combines several of these risk factors.
Ferritin measurement could be a predictive tool for type 2 diabetes, making it possible to identify people at risk and thus intervene early to prevent its onset. An excess of iron in the body could also promote the occurrence of cancer, particularly in the liver. People suffering from hemochromatosis are therefore particularly vulnerable to this type of disease.
Adjust Your Diet To Combat Excess Iron
Since our body does not have a mechanism to get rid of excess iron, it may be useful to limit its intake in cases of hyperferritinemia. To do this, several dietary levers can be activated.
Limit Meat Consumption To Control High Ferritin Level
Meat contains a form of iron that is more easily absorbed than that contained in plants. This is heme iron from red blood cells and myoglobin, absorbed by our intestine at a rate of 20 to 30%. The non-heme iron present in plants is less bioavailable, and its assimilation only reaches 1 to 10% depending on the other components of the meal. Certain compounds will facilitate its absorption, while others limit it.
Meat Facilitates The Absorption Of Plant Iron
Meat not only provides high bioavailability of iron: but it also stimulates the absorption of nonheme iron. Adding chicken, beef, or fish to corn flour increases it by two to three times. The fraction of meat responsible for this phenomenon has not been formally identified. The products of digestion of muscle tissue, and in particular protein fragments containing cysteine, could be responsible. Meat also facilitates the assimilation of non-heme iron by stimulating the production of acid in the stomach.
Take Advantage Of The Low Bioavailability Of Ferritin In Eggs
To benefit from a sufficient quantity of protein, meat can partly be replaced by eggs. They contain iron, mainly in the yolk, but it is poorly bioavailable. The blackish tint which sometimes appears at the edge of the yolk in the event of prolonged cooking indicates the formation of iron sulfide, a form in which the trace element cannot be assimilated by the body. Adding eggs to a preparation also reduces the absorption of iron contained in other ingredients.
Avoid Excess Vitamin C And Other Organic Acids
Acids tend to promote iron assimilation. The plant iron that we absorb is in the form of ferric iron (Fe 3+ ), which is insoluble. It must be transformed into ferrous iron (Fe 2+ ) to be taken up by intestinal cells. Gastric secretions contain hydrochloric acid which ensures this reaction. People who suffer from achlorhydria, a situation characterized by a deficit in acid production in the stomach, are therefore prone to iron deficiency.Â
However, there is no question of trying to reduce gastric secretions, as this has many negative repercussions on health. However, it is possible to avoid overusing certain acidic compounds, such as ascorbic acid or vitamin C. It significantly increases the absorption of nonheme iron, just like malic acid, citric acid, or tartaric acid.
Moderate Your Vitamin A Intake
Vitamin C is not the only vitamin to aid iron absorption. A study conducted in Venezuela showed that the addition of vitamin A, a nutrient abundant in the liver, in particular, increases iron absorption by two for rice, 0.8 for wheat, and 1.4 for corn. The addition of β-carotene, the precursor of this vitamin present in fruits and vegetables, increases iron absorption by more than three times for rice and by 1.8 times for wheat and corn.
Alcohol Consumption Promotes Hyperferritinemia
Studies in population samples have shown that the body’s ferritin levels increase with alcohol consumption. Regular consumption of alcohol therefore promotes iron overload. In people with hemochromatosis, excess alcohol accentuates the signs of the disease and increases the risk of developing cirrhosis or liver cancer.
Alcohol Blocks The Regulatory Mechanism Of Iron Assimilation
The ability of alcohol to increase iron absorption relies primarily on its inhibitory effect on the production of a compound, hepcidin. This protein produced in the liver regulates the amount of iron that enters the body. When iron intake is too high, hepcidin blocks the action of ferroportin, a protein that allows iron to leave the intestinal cell that took it up and thus enter the blood circulation. The iron then remains trapped and is not added to the available stock. When hepcidin production is reduced following alcohol ingestion, iron is massively absorbed. It is also this regulatory mechanism that is altered by the genetic mutations responsible for hemochromatosis.
Certain Foods Inhibit Iron Absorption
While certain foods contain compounds that facilitate iron absorption, others, on the contrary, limit it. It is thus possible to take advantage of it to reduce iron stocks.
Foods Rich In Phytates For Ferritin
Phytates are compounds found in cereals, legumes, nuts, and oilseeds. These anti-nutrients limit the absorption of certain minerals, including iron. Adding 2 mg of phytates to a wheat flour preparation reduces iron absorption by 18%. When the dose of phytates is increased to 25mg, the reduction reaches 64%, and 82% with 250mg. Vegetarians, whose diet gives pride of place to products containing these compounds, thus have lower ferritin levels than omnivores. Vitamin C, however, has a stronger affinity for iron than phytates: its presence in a meal can therefore counter their inhibitory effect.
A Strategy To Improve The Health Of Postmenopausal Women?
Postmenopausal women could benefit from this characteristic to limit iron accumulation and thus preserve their cardiovascular health. With the cessation of menstruation, the risk of having excess iron increases. A study showed that consuming a soy protein powder rich in phytates for 6 weeks led to a drop in the blood concentration of ferritin and homocysteine, considered a marker of cardiovascular risk.Â
Foods Rich In Polyphenols
Some plant foods are rich in polyphenols, compounds that react with iron in the intestine, limiting its absorption. Here again, the presence of vitamin C can neutralize this effect.
Accompany Your Meal With Tea, Coffee, Or Herbal Tea
Men who drink tea or coffee tend to have lower ferritin levels than the rest of the population. To better understand the impact of these beverages rich in polyphenols, Swiss researchers tested their effects on the absorption of iron contained in bread. The highest inhibition is obtained with black tea, reaching 79 to 94%. Peppermint reduces it by 84%, cocoa by 71%, verbena by 59%, linden by 52% and chamomile by 47%.
These drinks can therefore help limit iron intake. The classic treatment for hemochromatosis is phlebotomy or bloodletting, which involves removing part of the blood to reduce the amount of iron in the body. Consuming black tea instead of water to accompany each meal allows patients to limit iron accumulation by a third, which can extend the time interval between two procedures.
Decorate Your Dish With Spices
Spices are also rich in polyphenols. Thai researchers tested the effects of adding chili, a spice mixture including chili, paprika, and turmeric to a meal of rice and vegetables, with iron-enriched fish sauce. The addition of 4.2g of chili containing 25mg of polyphenols reduced its absorption by 38%. Turmeric did not exert such an effect, suggesting that it depends on the nature of the polyphenolic compounds present.
Neuroprotective Effects Could Be Linked To Ferritin Chelation
The benefits of phenolic compounds for our health could be explained in part by their ability to eliminate excess iron. Epigallocatechin gallate (EGCG), one of the best-studied polyphenols, is an interesting candidate for combating neurodegenerative diseases. Indeed, the accumulation of metals such as iron in the brain generates excess oxidative stress that is harmful to the organ, which would have its share of responsibility in the development of Alzheimer’s or Parkinson’s disease, for example.
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