Iron

Category:
Minerals

Type:
Trace Minerals

Functions:
Hemoglobin formation in red blood cells, myoglobin formation in muscle, oxygen carrier, energy utilization

Deficiencies:
Anemia, weakness, headaches, depressed immunity, behavioral abnormalities, reduced cognitive function

Toxicity:
Infections, liver damage, possible increased cancer and heart disease risk

Recommended Intakes:
RDAs:
10 mg/day for adult males
10 mg for females ages 50+
30 mg for adult females - pregnant *requires supplementation
15 mg for adult females - lactation
15 mg for females ages 11-50
12 mg for males ages 11-18
10 mg for children 6 mo - 10 yrs
6 mg for infants 0-6 months

Food Sources:
Beef, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals