Iron, an important dietary mineral holds a primary role in the functioning of every cell in the body. It is vital for performing various bodily functions, including the maintenance of healthy skin and hair. While often associated with red blood cell production, iron's benefits extend far beyond, influencing our appearance and overall wellness.
Iron deficiency can show up as pale, dull skin and loss of hair. Adding iron-rich foods or supplementation can promote iron absorption and red blood cell production, resulting in a healthier complexion with a natural glow and strengthening the hair follicles promoting hair growth.
Dive into this article to get an overview of the beauty benefits of iron for skin, and hair.
How Iron Contributes to Skin Health
Promotes Oxygenation:
Iron is the key mineral essential for the formation of haemoglobin, which carries oxygen to cells throughout the body. Sufficient oxygen supply promotes skin cell regeneration and maintains a healthy appearance and radiance
Collagen Production:
Collagen is an important protein compound that assists in creating the structure of the skin. Iron supports collagen synthesis, aiding in skin elasticity and firmness, which can reduce the appearance of wrinkles and sagging.
Also Read: Collagen: Discover Benefits, Uses And Side Effects Of This Protein Supplement
Promotes Healing:
Adequate iron levels can speed up wound healing and reduce the likelihood of skin infections, as iron is involved in various enzymatic processes that support immune function.
Reduces Skin Inflammation:
Iron can help manage inflammation, which is crucial for maintaining a clear and healthy complexion. Lack of iron in the blood can lead to an increased tendency to common skin woes like acne or eczema.
Benefits of Iron for Hair Health
Stimulates Hair Growth:
Iron plays a significant role in the hair growth cycle. It helps deliver oxygen to hair follicles and strengthen the hair roots, thus promoting healthy growth and reducing hair loss.
Prevents Hair Thinning:
Iron deficiency leads to anaemia, which is linked to hair thinning and excessive hair loss. Hence, it is essential to boost iron levels, which helps to maintain hair voluminous and healthy.
Improves Hair Strength:
Iron contributes to the production of keratin, a key structural component of hair. Keratin is the protein that maintains stronger hair that is less prone to breakage and damage.
Dietary Sources of Iron
To reap the many benefits of iron for skin and hair health, consider incorporating some of these iron-rich foods into your meal regimen regularly:
Red meat, chicken, and other meat products are an impressive source of heme iron, which is readily absorbed by the body.
Oysters, clams, and sardines offer high amounts of heme iron.
Lentils, beans, tofu, spinach, and fortified cereals contain non-heme iron, though they are less readily absorbed.
Almonds, cashews, and pumpkin seeds also offer good amounts of non-heme iron.
Also Read: Anemia: 5 Awesome Natural Remedies To Boost Your Iron Levels
Potential Side Effects
Iron is an essential mineral for augmenting overall health, excessive intake can lead to side effects, including:
Overconsumption of iron supplements can cause nausea, constipation, or diarrhea.
Iron overdose can be serious, particularly in children, leading to symptoms such as abdominal pain, vomiting, and in severe cases, organ failure.
Iron also interferes with the absorption of certain medications, including some antibiotics and drugs for thyroid conditions.
Conclusion
Iron is an important mineral that incredibly affects skin and hair health. Adequate intake through diet or supplementation can improve appearance, growth, and strength. However, it's essential to consult with a healthcare provider before starting any supplements, especially if you suspect an iron deficiency or are considering high doses. By maintaining adequate iron intake, you can take a proactive approach towards sustaining radiant skin and healthy hair.
( This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Iron: a cosmetic constituent but an essential nutrient for healthy skin
A B Lansdown 1
https://pubmed.ncbi.nlm.nih.gov/18498465/
The role of iron in the skin and cutaneous wound healing
Josephine A Wright 1,*, Toby Richards 1, Surjit K S Srai 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC4091310/
