Function:
- Hemoglobin and Myoglobin production
https://medlineplus.gov/ency/article/002422.htm - supports muscle metabolism
- healthy connective tissue
- physical growth and neurological development
- synthesis of some hormones
- cellular functioning
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Overdose: more than 45 mg
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h8
Excess: excreted by small amount in urine, feces, the gastrointestinal tract, and skin and greater in menstruating women
Solubility: water soluble
https://www.lenntech.com/periodic/water/iron/iron-and-water.htm
side effects of excessive iron:
- Constipation
- Upset stomach
- Nausea, vomiting
- Abdominal pain
- High risk of liver cirrhosis or cancer
- High risk of heart disease.
https://www.hsph.harvard.edu/nutritionsource/iron/
Recommended daily intake= 18 mg
- Spices, bay leaf
Contain: 43.0 mg
%DV: 239% - fenugreek seed
Contain: 33.5 mg
%DV: 186% - curry powder
Contain:6 mg
%DV: 164% - Soybeans, mature seeds, raw
Contain: 15.7 mg
%DV: 87% - Spearmint, fresh [mint]
Contain: 11.9 mg
%DV: 66% - Beans, white, mature seeds, raw
Contain: 10.4 mg
%DV: 58% - Lentils, raw
Contain: 7.5 mg
%DV: 42% - Nuts, cashew nuts, raw
Contain: 6.7 mg
%DV: 37% - Peanuts, all types, raw
Contain: 4.6 mg
%DV: 25% - pistachio nuts, raw
Contain: 4.2 mg
%DV: 23%
Deficiency symptoms
- Anemia and fatigue
https://www.ncbi.nlm.nih.gov/pubmed/24814598 - Decrease the cognition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/ - Impairments affecting immunity mechanisms
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/ - In pregnancy: increased risk of sepsis, maternal mortality, perinatal mortality, and low birth weight
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/ - Headaches
https://www.ncbi.nlm.nih.gov/pubmed/21830449
Hair loss and impaired behavior
https://www.ncbi.nlm.nih.gov/pubmed/16635664
