Iron (Fe) 2

Iron (Fe)
What does it do?
*Hemoglobin (formation), the red substance in the blood that
carries oxygen (O2) to the cells, oxygen transport
*Helps use oxygen (O2)
*Improves quality of blood
*Resistance to stress and disease
-See FFF Stress
*Gallstone prevention (See FFF Gallstones) of women of child bearing ages
What are the deficiency symptoms?
*Anemia- fatigue, pale skin See FFF Anemia
*Breathing difficulties
*Constipation- See FFF Constipation
Best Food Sources:
*Liver, kidney, organ meats, lean meats, fish, clams, pork, beef, chicken, tofu,
oysters, soybeans, potatoes, eggs, dried fruits, molasses, whole grain
or enriched breads and cereals, dark green leafy vegetables,
 legumes (dried peas and beans), enriched flour and flour products
*Vitamin C increases iron absorption See FFF Vitamin C
U.S. RDA (Recommended Daily Allowance):
*Infants- 6 mg.
*Children-10 mg.
*Male-10-12 mg.
*Females- 15-30 mg.
-18 mg.
*See a Physician or Registered Dietitian for more help with Fe (Iron)
*Increase Fiber, Fluids, Oranges, Citrus Fruits
*Decrease Stress