Function:

  1. Hemoglobin and Myoglobin production
    https://medlineplus.gov/ency/article/002422.htm
  2. supports muscle metabolism
  3. healthy connective tissue
  4. physical growth and neurological development
  5. synthesis of some hormones
  6. 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:

  1. Constipation
  2. Upset stomach
  3. Nausea, vomiting
  4. Abdominal pain
  5. High risk of liver cirrhosis or cancer
  6. High risk of heart disease.
    https://www.hsph.harvard.edu/nutritionsource/iron/

 

Recommended daily intake= 18 mg

 

  1. Spices, bay leaf
    Contain: 43.0 mg
    %DV: 239%
  2. fenugreek seed
    Contain: 33.5 mg
    %DV: 186%
  3. curry powder
    Contain:6 mg
    %DV: 164%
  4. Soybeans, mature seeds, raw
    Contain: 15.7 mg
    %DV: 87%
  5. Spearmint, fresh [mint]
    Contain: 11.9 mg
    %DV: 66%
  6. Beans, white, mature seeds, raw
    Contain: 10.4 mg
    %DV: 58%
  7. Lentils, raw
    Contain: 7.5 mg
    %DV: 42%
  8. Nuts, cashew nuts, raw
    Contain: 6.7 mg
    %DV: 37%
  9. Peanuts, all types, raw
    Contain: 4.6 mg
    %DV: 25%
  10. pistachio nuts, raw
    Contain: 4.2 mg
    %DV: 23%

Deficiency symptoms

  1. Anemia and fatigue
    https://www.ncbi.nlm.nih.gov/pubmed/24814598
  2. Decrease the cognition
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
  3. Impairments affecting immunity mechanisms
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
  4. In pregnancy: increased risk of sepsis, maternal mortality, perinatal mortality, and low birth weight
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
  5. Headaches
    https://www.ncbi.nlm.nih.gov/pubmed/21830449

Hair loss and impaired behavior
https://www.ncbi.nlm.nih.gov/pubmed/16635664