Iron (Fe)

Why do we need iron?

Iron is a trace element which carries oxygen from lungs to the cells in the body for respiration, releasing energy for everyday life. The equation for respiration is shown below.

Iron also helps the healing of wounds, and increases your resistance to infections.

Sources of Iron

Iron is found in red meat, spinach,breakfast cereals, fish and poultry.

What happens if I eat too much?

Too much iron can cause an upset stomach, kidney damage and constipation. It can also cause hemochromatosis which is an iron metabolism disorder resulting in the failure of many organs. In extreme cases too much iron can cause death.

What happens if I don't eat enough?

Too little iron causes anaemia, with symptoms such as tiredness and pale skin. Women are at risk of iron deficiency when they are menstruating, as they lose blood which is high in iron. If you don't eat enough iron your immune system won't work very well.

How much should I have?

You need about 14 mg a day.