Minerals

	Boron
	Calcium
	Chromium
	Copper
	Germanium
	Iodine
	Iron
	Magnesium
	Manganese
	Molybdenum
	Phosphorus
	Potassium
	Selenium
	Silicon
	Sodium
	Sulfur
	Vanadium
	Zinc

Iron - Benefits, Deficiency Symptoms And Food Sources

What is Iron?

Among all the known minerals, the iron mineral is one of the most important because without it, nobody can survive in the world. Iron is an important component of hemoglobin and muscle cells. Iron is also necessary for the formation of many enzymes in the body.

Uses and Benefits of Iron

Iron is very important for the human body and it needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells. It is a factor of the neurodevelopment of babies as they grow and develop in the uterus. Iron also serves to promote the important functioning of the body's immune system particularly in the production of the white blood cells essential in fighting infection and disease. Although iron is part of the antioxidant enzyme catalase, iron is not generally considered an antioxidant, because too much iron can cause oxidative damage.

Recommended Dosage for Iron

For pregnant and lactating women 60 mg per day is necessary, for infants breast milk should be adequate for the first six months. From six months supplementation may also be widely necessary. In low birth weight infant's supplementation may be required from two months onwards. The preventive dose of elemental iron is 1 mg/kg/day. Suitable liquid preparations need to be developed. For children supplementation is less widely needed; the dose is 100 mg per day (pre-school) to 200 mg (school age).

Deficiency Symptoms of Iron

Iron deficiency is the most common mineral deficiency in the world, due to this deficiency it causing anemia in both men and women, and also in children. An iron deficiency can also result from a significant loss of blood whether from a wound or because of a woman's menstrual cycle. Adequate iron is require in preparation for pregnancy and during breastfeeding so that the child can gain adequate weight and develop properly.

The Common Symptoms of Iron Deficiency are -

• Abnormal paleness or lack of color of the skin
• Irritability
• Lack of energy or tiring easily (fatigue)
• Increased heart rate (tachycardia)
• Sore or swollen tongue
• Enlarged spleen
• A desire to eat peculiar substances such as dirt or ice

Some people with iron deficiency anemia always feel cold. They feel cold because iron plays a role in regulating the body's temperature.

Rich Food Sources of Iron

Liver, round steak, hamburger, baked beans, pork, white beans, soy beans, pork and beans, lima beans, black eyed peas, fish, chicken, iron-fortified cereals, oatmeal, bagel, english muffin, rye bread, whole wheat bread, white bread, prune juice, dried apricots, prunes, raisins, plums, spinach, peas, asparagus, Brewer's yeast, kelp squash, seeds, blackstrap molasses, and wheat bran are the good source of iron rich food.