iron

• iron helps to make haemoglobin in the red blood cells which carry oxygen to the body cells
• haem iron sources include:

  • red meat
• non-haem iron sources include:

  • whole grain cereals
  • green leafy vegetables
  • beans
  • nuts
  • dried fruit
  • curry powder
  • cocoa
• iron deficiency anaemia means fewer blood cells than normal, organs and tissues dont get as much oxygen
• symptoms of iron deficiency include being weak, tired, lethargic and having a pale complexion
• teenage girls often need extra iron because of menstruation
• pregnant and nursing women need additional iron for themselves and the growing baby
• iron must be combined with vitamin c to be absorbed properly
• high doses (over 20mg) of iron cause:

  • constipation
  • nausea
  • vomiting
  • stomach pain
• iron supplements should be kept out of reach of children (can be fatal)