All About Minerals

Iron
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Why iron is good for you

Iron is required to carry oxygen in the blood. Every one of the red blood cells in the body contains a protein called haemoglobin (four atoms of iron are attached to every atom of haemoglobin molecule). In the lungs, oxygen molecules attach to the iron atoms and are carried to the blood cells. When the oxygen reaches its destination, it is swapped for the waste carbon monoxide and carried back to the lungs where it is removed by exhalation.

 

Important iron facts

 

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Groups at risk of iron deficiency

Iron deficiency is common – about 25% of the population may be at risk of iron deficiency.

People in these groups at risk of deficiency should talk to a medical professional about iron supplements BEFORE taking them.

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Symptoms of iron deficiency

General symptoms of iron deficiency are:

  • Behavioural problems
  • Fatigue,
  • Memory problems
  • Poor immunity
  • Sore tongue
  • Eventually, anaemia

 

Iron and health

People who wish to take an iron supplement should talk to a medical professional BEFORE taking it.

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Iron in food

FOOD AMOUNT iron (mg)
Liver, chicken 85g 7.3
White beans 1 cup 6.6
Liver, beef 85g 5.8
Oysters, raw 6 medium 5.6
Black beans 1 cup 3.6
Molasses, blackstrap 1 Tbsp 3.5
Chickpeas 1 cup 3.2
Kidney beans 1 cup 3.2
Spinach, cooked ½ cup 3.2
Prune Juice 2/3 cup 3.0
Potato, baked 85g 2.7
Barley 1 cup 2.1
Raisins, seedless 2/3 cup 2.1
Beef, mince 85g 1.8
Lima beans ½ cup 1.8
Wheatgerm ¼ cup 1.8
Almonds, dry roasted 30g 1.1
Chicken 85g 1.1
Tomato juice 1 cup 1.1
Bread, whole wheat 1 slice 0.9
Brussels sprouts ½ cup 0.9
Walnuts 30g 0.7
Broccoli, cooked ½ cup 0.6
Kale ½ cup 0.6
Pecans 30g 0.6
Strawberries 1 cup 0.6
Peanut butter 2 Tbsp 0.5
Tomato 1 medium 0.5

 

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Iron recommended daily intake (RDI)

RDA lifestage age amount
  INFANTS 0-6mths
7-12mths
0.27mg
1.1mg
  CHILDREN 1-3yrs
4-8yrs
7mg
10mg
  CHILDREN 9-13yrs
male: 14-18yrs
female: 14-18yrs
8mg
11mg
15mg
  ADULTS male: 19-50yrs
female: 19-50yrs
8mg
18mg
  SENIORS 51+yrs
8mg
  PREGNANT all ages 27mg
  LACTATING <18yrs
19-50yrs
10mg
9mg
 
TOLERABLE UPPER LIMIT lifestage age AMOUNT
  INFANTS 0-12mths 40mg
  CHILDREN 1-8yrs 40mg
  CHILDREN 9-13yrs
14-18yrs
40mg
45mg
  ADULTS 19-50yrs 45mg
  SENIORS 51+yrs
45mg
  PREGNANT all ages 45mg
  LACTATING all ages 45mg
 
TOXIC LEVEL >100mg

The tolerable upper limits should only be taken for short periods and only under medical supervision.

 

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Iron works best with

 

Overdosage, toxicity and cautions for iron

Too much iron (>100mg) can be very toxic and in fact, lethal.

Iron supplements may be fatal for adults when taken in doses of 200-250 mg/kg per body weight.

Chronic symptoms of overdosage - arthritis, aggressive behaviour, anorexia, fatigue, gut damage, increased oxidative stress, cancer and heart disease, increased blood levels of serotonin and histamine, hostility, hyperactivity, headaches, liver damage, metabolic acidosis, Parkinson’s disease, weight loss.

To reduce iron toxicity and its symptoms, supplemention with the following is recommended: vitamin B3 (niacin), tryptophan, zinc, manganese, lipoic acid and quercetin.

 

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Last reviewed: 1 January 2010 || Last updated: 1 January 2010

 

references

 

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NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.