Iron (Fe++)

Functions

• oxygen transport in red blood cells
• production of hemoglobin and myoglobin
  • structures that enable oxygen to be carried in blood and stored in muscles
• enzyme function

Deficiency

• fatigue, weakness
• headaches
• shortness of breath
• iron deficiency anemia

Good Sources

Natural

• red meat,
• liver, kidney
• shellfish
• egg yolks
• beans
• green leafy vegetables
• apricots
• whole grains

Food	Quantity	mg
Bread, whole wheat	1 slice	1.0
Eggs, scrambled	3 medium	2.2
Beef, lean sirloin steak, broiled	3 oz	2.6
Liver, fried	3 oz	5.3
Oatmeal, instant	1 packet	6.7

Artificial

• acidic foods prepared in cast-iron pots
• molasses

Recommended Daily Allowances (RDA)

• Males
  • Adult
    • 8 mg
  • 19 years and older
    • 12 mg
  • 11-18 years
    • 10 mg
• Females
  • Adult
    • 18 mg
  • 11-50 yrs.
    • 15 mg
  • 50+ yrs.
    • 10 mg
• Pregnant females
  • 30 mg
• Lactating females
  • 15 mg
  • 18 mg
• Children (1-10 yrs)
  • 10 mg
• Infants
  • 7 mths-1 yr
    • 10 mg
  • birth-6 mth
    • 6 mg
• Varied values reflect different references

Tolerable Upper Intake Levels (UL)

• Adults (19 to 50 yrs)
  • 45 mg

Intakes above UL may lead to negative health consequences. Well over 100,000 cases of accidental overdose of iron pills in children under 6 have been reported in the USA. Ingestion of as few as five tablets/200mg can result in death in children. Immediate medical attention is required for any possible incident overdose. Iron poisoning can also be harmful to adults.

Supplementation

• Sometimes advised for dieters, strict vegetarians, and pregnant women.
• Large doses may damage the heart, liver and pancreas
• Iron supplements (38-65 mg/day) but not dietary levels of iron may decrease zinc absorbstion

Notes

• Vitamin C assists with iron absorption.
• Coffee and tea can inhibit iron absorption.