Minerals
Iron
Essential mineral vital for oxygen transport, energy production, and immune function
Quick Facts
Daily Needs
8 mg per day for adult men, 18 mg per day for adult women (8 mg after menopause)
Importance
Iron is essential for transporting oxygen in the blood, energy production, cognitive function, and immune system support.
Key Functions
- •Oxygen transport via hemoglobin
- •Energy production in cells
- •DNA synthesis
- •Immune function
- •Cognitive development and function
- •Body temperature regulation
Deficiency Signs
- •Fatigue and weakness
- •Pale skin
- •Shortness of breath
- •Dizziness or lightheadedness
- •Cold hands and feet
- •Brittle nails
- •Poor appetite
- •Restless leg syndrome
Excess Signs
- •Nausea and vomiting
- •Stomach pain
- •Constipation
- •Heart problems
- •Liver damage
- •Joint pain
- •Increased risk of diabetes and certain cancers
Best Food Sources
- •Oysters (8 mg per 3 oz)
- •White beans (3.9 mg per 1/2 cup)
- •Beef liver (5 mg per 3 oz)
- •Lentils (3.3 mg per 1/2 cup)
- •Spinach (3.2 mg per 1/2 cup cooked)
- •Tofu (3 mg per 1/2 cup)
- •Dark chocolate (3.3 mg per 3 oz)
- •Sardines (2.5 mg per 3 oz)
- •Beef (2.1 mg per 3 oz)
Absorption Facts
- •Heme iron (from animal sources) is more bioavailable than non-heme iron (from plant sources)
- •Vitamin C enhances iron absorption
- •Calcium, tannins in tea, and phytates can inhibit absorption
- •Cooking in cast iron pans can increase iron content of food
Special Considerations
- •Menstruating women have higher requirements
- •Pregnant women need significantly more iron (27 mg daily)
- •Vegetarians and vegans may need 1.8x more iron than omnivores due to lower bioavailability
- •Those with hemochromatosis should limit iron intake
- •People with gastrointestinal disorders may have impaired absorption
About Iron
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