Iron

Iron is important for normal immune function. Ensure adequate intake, especially in plant-based diets where non-heme iron absorption is lower.

Why It Matters for Longevity

Iron is important for normal immune function. Ensure adequate intake, especially in plant-based diets where non-heme iron absorption is lower. Essential for red blood cell hemoglobin synthesis and immune cell proliferation; deficiency impairs lymphocyte and neutrophil function, increasing infection susceptibility.. Iron deficiency is the most common nutritional deficiency worldwide; even mild iron deficiency without overt anemia impairs immune function, cognitive performance, and physical work capacity. (PMID 28189173) (PubMed) Elevated body iron stores (ferritin >200 ng/mL) are associated with increased oxidative stress and cancer risk, underscoring the longevity importance of maintaining iron in the optimal range rather than maximizing intake. (PMID 31742629) (PubMed)

How to Use It

Pairs well with lemon, kidney beans, lentils. Use as a nutrient in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Lemon (synergy): Vitamin C in lemon dramatically enhances non-heme iron absorption from plant foods — critical for longevity diets relying on plant iron sources - Zinc (synergy): Both iron and zinc are essential for immune function and are listed together in The Longevity Diet; adequate levels of both are needed for robust immune defense - Kidney Beans (complement): Kidney beans are a plant-based iron source; consuming with vitamin C-rich foods optimizes non-heme iron uptake

Flavor Profile

Category: micronutrient.

The Science

• PubMed: Iron deficiency is the most common nutritional deficiency worldwide; even mild iron deficiency without overt anemia impairs immune function, cognitive performance, and physical work capacity. (PMID 28189173) - PubMed: Elevated body iron stores (ferritin >200 ng/mL) are associated with increased oxidative stress and cancer risk, underscoring the longevity importance of maintaining iron in the optimal range rather than maximizing intake. (PMID 31742629) - PubMed: Vitamin C co-ingestion increases non-heme iron absorption by 2–6 fold; adding lemon juice or other vitamin C sources to plant-based meals is a key strategy for adequacy on longevity-oriented plant-forward diets. (PMID 25048971) - Examine.com: Non-heme iron from plant sources (legumes, leafy greens, fortified foods) has lower bioavailability (2–20%) than heme iron from meat (15–35%); simultaneous consumption of vitamin C and avoidance of calcium and tannins at the same meal significantly improves plant iron absorption. - Book claim (high confidence): Iron is important for normal immune function. Ensure adequate intake, especially in plant-based diets where non-heme iro

Key Nutrients