Iron
An extremely important mineral for general well-being and energy, iron is the essential element within the hemoglobin molecule, which carries the oxygen in every red blood cell.
To enhance iron absorption from your foods.-add lemon juice or vinegar or take vitamin C. Avoid tea and carbonated water. Also, remember that vegetable-based iron foods, such as spinach and whole grains (which are high in a chemical called phytate), have a lower absorption rate than beef, for example, which has the iron bound into the protein tissues. A low-protein diet will also reduce utilization of iron.
Key uses of iron:
- Functions in hemoglobin in the blood and in myoglobin, a molecule that supplies oxygen to muscles.
- Used medically to help your body rebuild red blood cells, especially after blood loss.
- Used as a crucial supplement during pregnancy.
Where you can find it: Iron occurs in high amounts in liver and red meats. Vegetable sources include leafy greens, nuts, and seeds. Iron is especially abundant in pumpkin and sunflower seeds, raisins and prunes, and wheat germ and bran.
How much to take: The average child or woman needs 15-20 mg of iron per day, and men need only about 10 mg or less. Pregnant and nursing women need about 50-60 mg per day. We recommend obtaining as much iron from your diet as possible. A small amount of iron (5-10 mg per day) is generally safe to take in supplement form, depending on your diet and individual needs. You may also need to take more iron if you experience heavy blood loss.
Too little or too much: Although iron is extremely important for growing children and all women in menstruating years, it can be toxic in men as well as in women who don't have regular menstrual periods. Some scientists think that too much iron increases the risk of heart disease and some infections. Supplementation and dietary iron should be determined based on individual body needs.
