Iron is an essential trace mineral. In human physiology, it forms the central part of the haemoglobin molecule within red cells, where its function is to pick up oxygen at the lungs and transport it around the body to the tissues. It also transports carbon dioxide from the tissues to the lungs. Iron is stored in the liver, spleen and bone marrow.

There are two forms of dietary iron-heme, found in animal products, and non-heme, found in plants. Non-heme is poorly absorbed compared to the heme form. Drinking tea or coffee within an hour of a meal can reduce iron absorption by up to 80%, but drinking high vitamin C fruit juice with iron containing foods will enhance absorption.

Functions of Iron:

Essential for the formation of haemoglobin, prevents certain types of anaemia, Aids activity of many enzyme systems; especially involved in energy production, Necessary for immune function, Has antioxidant activity, Improves physical performance, Anticarcinogenic.

Dietary sources of Iron:

Kelp. Cooked cockles, Brewers yeast, Pumpkin seeds, Unsweetened Cocoa powder, Wheat Germ, Lamb’s Liver, Sunflower seeds, Millet, Pig’s Kidney, Almonds, Canned Sardines, Dried Apricots, Cashews, Brazil Nuts, Canned Pilchards, Lentils, Eggs

Iron deficiency symptoms include:

Pallor, Tiredness, Breathlessness, Insomnia, Palpitations, Anaemia, Poor growth, behaviour problems, learning difficulties in children, Reduced bone density, Poor thermoregulation, Poor resistance to infection, Reduced intellectual capacity, reduced work capacity

Iron Deficiency High Risk Groups Include:

Infants, toddlers, adolescents
Pregnant women
Menstruating women
The elderly
Blood loss, by whatever means, obviously depletes the body of Iron

RDA for Iron

US RDA: 10-18mg (30mg if pregnant)

EU RDA: 14mg