Iron; An Important Mineral

Iron is an important mineral!  If you are female, you may, at some point have had experience with trying to increase your Iron levels in your blood.  I recently have had lots of questions about Iron, so I thought I would post some info about it, and hopefully answer any questions that you may have as well.

Biological Functions - Iron is an abundant metal and is part of most life forms on earth. Iron is important part of many proteins and enzymes found in the body. In our bodies it helps proteins who are involved with oxygen transport to muscles and cell growth.

Health Benefits - an integral part of many proteins and enzymes that maintain good health, the body needs iron to produce red blood cells.

Deficiency - unusual tiredness, shortness of breath, a decrease in physical performance, and learning problems in children and adults.

Sources and Dosage - meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed pea, strawberries and farina.  There are two forms of dietary Iron; Heme and Nonheme.    Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron [8]. A variety of heme and nonheme sources of iron are listed here.  For adult women 18yrs-50 yrs; 18 mg a day is allowed.  And men 18-50 yrs 8 mg.  Always consult a doctor if you have questions concerning your iron levels. 

Side Effects - discomfort, nausea, diarrhea, constipation, and heartburn. Excessive dietary iron is toxic, and may cause death. 

{Although some believe that bruising is an Iron deficiency, it is not.  Bruising can be caused by many things, low body fat, thin skin, or a lack of B12, C, K and folic acid.  Check with your doctor if you suspect that you may have a bruising problem.}

Sources include: http://www.vitamins-supplements.org/dietary-minerals/iron.php
http://www.fitsugar.com/Why-Do-I-Bruise-So-Easily-160076
http://ods.od.nih.gov/factsheets/iron.asp