IRON

Iron is essential for life. It is a component of hemoglobin, the red pigment in blood that transports oxygen to the cells and removes carbon dioxide from the cells. 

Key Functions

Iron is a vital component of red blood cells. 
Iron plays a role in the production and release of energy in the body. 

Food Sources

Fortified cereals, liver, dried fruit, sardines, parsley, and watercress

Boiling vegetables can reduce the iron content by 20%. 
Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich foods or supplements. 
Absorbability of iron from foods varies widely:

The "organic" iron found in red meats is considered the most absorbable (10 - 30%). 
Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract. 

Usage

Check with your local market for the recommended daily intake of iron.

Safety Evidence

Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles. 

Iron is one of the top six nutrients that are found to be commonly deficient in people globally. 
Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen and nourishment.