Iron

Function

An essential nutrient because it is part of blood cells, which carry oxygen to all body cells. It also makes up part of many proteins and enzymes in the body.

Overconsumption

It is unlikely that iron toxicity can develop from an increased dietary intake of iron alone. Iron supplements can cause side effects such as nausea, vomiting, constipation, diarrhea, dark-colored stools and abdominal pain.

Deficiency

Initial symptoms of iron deficiency anemia are fatigue and lack of energy. Dizziness, weight loss, and lowered immunity can also occur.

Sources

Oysters, liver, lean red meat, poultry (dark red meat), tuna, salmon, iron fortified cereals, dried beans, whole grains, eggs (especially egg yolks), dried fruits, dark leafy green vegetables