Iron
Blood nutrient
Minerals

 

Iron

Our 9th nutrient mineral (in alphabetical order). Chemical symbol, ‘Fe’. Trace mineral (ie. Only a small amount is required by our bodies). Essential for human health. Present in our bodies as haemogoblin. Iron-deficiency anemia is commonly associated with severe shortage of this mineral in our bodies.

Functions/Benefits
Improves physical performance.
Anti-cancer.
Prevents learning problems in children.
Boosts energy.
Treatment for anemia.
Stimulates immunity.
Protects against some infections.

Deficiency Symptoms
Anemia.
Pallor (paleness).
Tiredness/lethargy.
Short of breath.
Insomnia.
Heart palpitations.

Food sources
Meat (especially organ meats eg. Liver). Poultry. Fish (especially shellfish). Cocoa powder. Dried fruits. Cereals.

US RDA: 10-18 mg (adults)
EU RDA: 14 mg (adults)

Supplementation: 5-25 mg

Negatives
Destroys vitamin E.

Toxicity
Excess iron can cause abdominal pain, constipation or diarrhea.


 


Next > Mineral No.10:Magnesium

 

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