Mineral Iron

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

IRON

  • Heme: found in plants, fortified foods and meat

  • Non-Heme: found only in meat

  • Trace mineral

Best plant food sources

  • Fruits: dried fruits (apricots, raisins), prune juice

  • Vegetables: broccoli, dark leafy greens, green peas, potatoes, sea vegetables, spinach, spirulina, tomatoes

  • Grains: enriched bread and cereal, fortified cereal, quinoa, rice, spaghetti, whole wheat, whole grains

  • Legumes: beans, chickpeas, kidney beans, lentils, soy foods, tofu, white beans

  • Nuts/seeds: cashews, pistachios, pumpkin seeds

  • Other: breast milk, chocolate, blackstrap molasses

Function in the body

  • Part of hemoglobin in the red blood cells and myoglobin in muscle cells that carry oxygen in the body

  • Builds white blood cells

  • Needed for energy metabolism

  • Helps with the production of amino acids

  • Aids in the production of collagen

  • Assists with the production of neurotransmitters

  • Needed for the production of hormones

  • Supports immune system

  • Supports muscle function

  • Increases aerobic capacity

  • Regulates body temperature

Health benefits

  • Decreased risk of restless leg syndrome

  • Helps in the treatment of chronic diseases of the intestinal and excretory system

  • Useful in treating insomnia

Symptoms of deficiency

  • Anemia

  • Poor concentration

  • Fatigue

  • Increased irritability

  • Poor body temperature regulation

Groups at risk of being deficient

  • Vegans and vegetarians

  • Pregnant women

  • Infants and young children

  • Teenaged girls

  • Premenopausal women

  • Frequent blood donors

  • Cancer patients

  • People with GI disorders

  • People with heart failure

Excess intake

  • Death

  • GI irritation, nausea, vomiting, diarrhea and constipation

Other notes

  • Vitamin C enhances absorption

  • Calcium inhibits absorption

  • Non-heme iron is more challenging for the body to absorb