Isn't It "Iron"-ic? Trivia Quiz

Answer: producing red blood cells

The word "erythropoiesis" (meaning "red-making" in Greek) refers to the process by which red blood cells (erythrocytes) are produced. This process occurs in the bone marrow and requires iron to produce the protein hemoglobin, the oxygen-carrying part of a red blood cell. Three-quarters of the iron present in an average adult human (about 4 grams) consists of hemoglobin. Although only 1 mg of iron is absorbed each day, the level of iron in a human body remains constant because hemoglobin is recycled for its iron content. The colour of red blood cells and blood itself is due to the iron in hemoglobin.

Iron-containing proteins are known as heme proteins. They have different biological functions: for instance, myoglobin is stored in muscle cells and is responsible for the colour of red meat, while neuroglobin is found in the central and peripheral nervous system.

Answer: False

Animal sources of iron contain heme iron, which is absorbed more easily by the body. Among the best sources of heme iron there are red meats in general, shellfish, and organ meats such as liver, heart and kidneys. White meats such as chicken and turkey are also good sources of heme iron, though their content is lower. Non-heme iron, on the other hand, is found in foods derived from plants, such as leaf vegetables, fruits (particularly in their dried form), beans (both fresh and dried) and grains. Blackstrap molasses, the most concentrated form of this byproduct of sugar-making, is also rich in iron and other dietary minerals.

While about 20-30% of heme iron is absorbed by the body, only about 3-10% of non-heme iron is. This does not mean that vegetarians cannot get enough iron from plant sources: however, they do have to be extra-vigilant and informed to do so - in particular if they adopt a vegan (totally plant-based) diet. Fortunately, iron is often added to grain products such as bread, pasta and breakfast cereals. Tofu (soybean curd), one of the protein sources most commonly consumed by vegans, is also a significant source of iron.

Answer: skin

While almost all the iron in old red blood cells (erythrocytes) is recycled very efficiently by the human body, the latter lacks a regulated system for iron excretion - which instead occurs through epithelial desquamation, the normal shedding of skin. Men lose 1-2 mg of iron a day due to this process, which is balanced by intestinal absorption of the element. In normal circumstances, iron loss due to desquamation is relatively small (20-25% of the daily amount); however, skin disorders such as psoriasis or other inflammatory conditions can lead to substantial iron loss. Hemorrhage, of course, results in iron loss, but is not a normal occurrence.

For men - who normally have higher iron stores - epithelial desquamation and blood loss are the only ways to get rid of excess iron. For this reason, men are generally more prone to iron overload, which can lead to serious health problems. On the other hand, pre-menopausal women lose about another half a mg of iron a day on average, and more through menstruation.

Answer: 100 g (3.5 oz) of oysters

Like other kinds of seafood, oysters are an excellent iron source. The amount indicated in the question - corresponding to two or three medium-sized oysters - provides about 7 mg of the element. The baked potato (with skin on) is runner-up with about 2 mg. Bananas and red wine contain iron in much smaller amounts: about 0.6 mg for a typical serving of red wine (147 g/5 fl oz), and 0.3 mg for a medium-sized banana. However, the iron contained in the three wrong answers - which are all of plant origin - is not absorbed by the body as effectively as iron from animal sources. This applies also to spinach (shown in the cover photo), in spite of their well-known depiction as the source of cartoon character Popeye the Sailor Man's strength.

The traditional belief in the aphrodisiac properties of oysters is mainly due to their perceived resemblance to female genitalia, though their high zinc content also helps in the production of testosterone. In any case, even if oysters may not be everyone's cup of tea, they have a lot to recommend them from a nutritional point of view because of their high vitamin and mineral content and low calorie count.

Answer: tomatoes or citrus fruits

Vitamin C (found in citrus fruits and tomatoes, as well as bell and chili peppers, berries, cruciferous vegetables and many other plant sources) increases iron absorption. Consuming foods or drinks rich in vitamin C together with iron-rich foods is a very effective way of increasing iron absorption - in particular when eating foods containing non-heme iron, such as leaf vegetables.

Fiber, phytates (compounds found in legumes) and calcium decrease iron absorption. Therefore, it is not a good idea to pair any iron-rich foods with milk, cream or other dairy foods (which are high in calcium) if you want to make the most of your dietary iron intake. In fact, infants who are bottle-fed cow's milk may require iron supplements to prevent the risk of iron deficiency. On the other hand, tea, coffee, cocoa and wine contain tannins, polyphenolic compounds that interfere with the absorption of iron and other minerals.

Answer: smoking tobacco and drinking alcohol

Moderate alcohol intake increases ferritin, a protein that stores and releases iron, consequently increasing body iron stores. This can be beneficial if a person suffers from low iron levels, but detrimental if their iron levels are already high. On the other hand, excessive consumption of alcohol can lead either to iron overload, particularly in the liver, or iron deficiency by interfering with nutrient absorption. Smoking tobacco can have much the same effect, leading to higher ferritin levels and iron accumulation in the lungs, and interfering with iron homeostasis - that is, the normal regulation of iron in the body.

While lack of physical exercise is not good for your health, it does not significantly impact iron levels. On the other hand, regular consumption of junk food - which is ultra-processed, and thus poor in essential nutrients - is likely to have a negative impact on your body's iron stores.

Answer: A middle-aged man with heart disease

As men have on average higher iron levels than women, they are more at risk of iron overload, a disorder that can cause a number of serious medical conditions. In fact, recent research has implicated high iron stores in men with an increased risk of heart disease. Therefore, a middle-aged man who suffers from a heart condition should monitor his iron levels very carefully.

On the other hand, vegetarians often have difficulty obtaining enough iron from plant sources alone; in addition, teenage girls are often iron-deficient due to menstruation and poor eating habits. Pregnant women need extra iron for the growing baby, while someone who donates blood six times a year (the maximum allowed for healthy people) probably needs slightly more iron to help in red blood cell replacement. All these categories of people are often prescribed iron supplements by their healthcare providers.

Answer: your skin turns bronze or brown

Iron overload disorder is known as hemochromatosis. This hereditary condition, caused by the excessive accumulation of iron in the body, usually affects the organs where iron tends to deposit: the liver, the heart and the endocrine glands, as well as the skin and joints. The consequences of this disorder can be very serious, leading to cirrhosis of the liver, heart failure and diabetes, among other things. One of the most common symptoms of hemochromatosis is melanoderma, an form of increased pigmentation of the skin that makes the latter appear "bronzed". Although there is no cure for hemochromatosis, this disorder can be effectively managed if detected early and treated with regular blood draws or specific drugs (chelating agents).

The incorrect answer is a sign of iron deficiency rather than overload. Other signs of iron overload (often from too much dietary iron or supplementation) are joint pain, irregular periods, infertility in women and impotence in men.

Answer: anemia

Anemia involves the reduced ability of the blood to carry oxygen, usually because of a lower than normal number of red blood cells. Though there are various types of anemia, the word is often used to denote iron-deficiency anemia - the world's most common nutritional deficiency, as well as the most common iron-related disorder. Common symptoms of anemia due to sideropenia (iron deficiency) include fatigue, dizziness, headaches and pallor.

Anemia is diagnosed by history (especially dietary and menstrual history), physical exam, and most of all by blood tests - namely complete blood count, serum iron, ferritin, and transferrin. Ferritin is a protein that stores iron and releases it, while transferrin, also a protein, ensures that the iron in the bloodstream is delivered to the organs that need it.

All the three wrong answers are also hematologic diseases - that is, conditions that affect the blood or blood-forming organs. However, they are much more serious than iron-deficiency anemia: lymphoma is a malignancy, while hemophilia is a coagulopathy, and thalassemia affects hemoglobin production. Both hemophilia and thalassemia are inherited genetic disorders.

Answer: iron supplement pills

Overconsumption of iron, often the result of children eating large quantities of ferrous sulfate tablets intended for adult consumption, is one of the most common toxicological causes of death in children under six. In fact, even a relatively low dose of iron can be fatal to a young child: deaths have occurred after the ingestion of as low a dose as 40 mg of ferrous sulfate. The birth of a sibling is a major risk factor for iron poisoning in young children, as women often take iron supplements both during pregnancy and after delivery.

The US Food and Drug Administration has taken measures to help prevent further tragedies of this kind. Drugs and food supplements with more than 250 mg of iron per container are required to have child-resistant packaging, and warnings are mandated to appear on all iron-containing drugs and supplements. In addition, the FDA has sponsored an education campaign about iron overdose - recommending that iron supplements be stored in a secure location, out of reach of children and even away from their sight.