IRON

What it dose

Aids in the production of haemoglobin (the protein in red blood cells that transports oxygen from the lungs to the body's tissue) and myoglobin (a protein that provides extra fuel to muscles during exertion); helps maintain healthy immune system; is important for growth.

Minimum Recommended Daily Allowance

14 mg.

Food Sources

Beef, blackstrap molasses, brewer's yeast, dark green vegetables, dried fruit, legumes, nuts, organ meats,sea vegetables, seeds, soybeans, whole grains.

Toxic Dosage

Iron should not be taken in excess of 35 mg daily without a doctor's recommendation. In high doses, iron can cause diarrhoea, dizziness, fatigue, headaches, stomach-aches, weakened pulse. Excess iron inhibits the absorption of phosphorus and vitamin E, interferes with immune function, and has been associated with cancer, cirrhosis, heart disease.

Enemies

Antacids, caffeine, tetracycline, iron absorption, excessive menstrual bleeding, long-term illness, and ulcer.

Deficiency Symptoms

Anaemia, brittle hair, difficulty swallowing, dizziness, fatigue, hair loss, irritability, nervousness, pallor, ridges in the nails, sensitivity to cold, slowed mental reactions.