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Iron is one of the most important minerals in the body, its main functions involve the production of haemoglobulin for the oxygenation of red blood cells and transportation of oxygen around the body.

It is a mineral found in the largest amounts in the blood and is essential for the function of many enzymatic reactions in the body for growth, a healthy immune system and energy production.

Iron deficient may be caused by insufficient dietary intake. However, many other factors may contribute to a deficiency state such as intestinal bleeding including ulceration, a diet high in phosphorus, poor digestion including low stomach acid and excessive coffee and tea intake.

Menstruating women may be iron deficient in cases of menstrual heavy bleeding, or prolonged bleeding. In some cases, deficiency of B6 or B12 may contribute to iron deficiency, affecting the size of red blood cells being produced.

Additionally, strenuous exercise and heavy perspiration may be depleting iron. Vegans and vegetarians may be at increased risk of deficiency or insufficient dietary intake.

Signs and symptoms of low iron:

• Anaemia
• Fatigue
• Brittle, dry hair/ hair loss
• Digestive disturbances
• Dizziness
• Pale complexion, pale nails, and pale inner eye (lower waterline)
• Brain fogginess

It is worth noting excessive iron levels may also be hazardous.

Food sources:

• Offal: liver has 23mg of iron per 100g making it the richest source. Also high in B12
• Eggs
• Fish
• Meat
• Poultry
• Green leafy vegetables including: kale, microgreens produced from the seeds of vegetables such as broccoli, collard greens, spinach, cabbage – have around 3.6-6mg per 100g
• Figs, prunes, apricots contain around 2.7mg per 100g
• Nuts and seeds, such as almonds and pumpkin seeds
• Pulses: Soya beans have around 15mg per 100g, chickpeas have around 5mg per 100g
• Whole grains such as quinoa: 1.5mg per 100g

Even if you don’t eat meat you can easily get enough iron from your diet.

Recommended For

Energy , Fatigue , Anaemia (Iron Deficiency & B12 Deficiency) , Immunity , Dizziness , Hair Loss , Brain Fog , Exhaustion , Dark Circles (Under Eyes)

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