BEST FOOD SOURCES.
Beef juice, Parsley, Lentils, Beef Liver, Pinto Beans, Molasses, Pistachio Nuts, Egg |Yolk, Watercress, Dried Lima Beans, Dried Kidney Beans, Seeded Raisins, Buttermilk, Dried Apricots, Avocado, Dandelion Greens, Dried Peas, Beef Kidney, Dates, Chestnuts, Lean Beef, Almonds, Swiss Chard, Spinach, Dried Figs, Brazil Nuts, Sweet Pickles, Dried Prunes, Lean Chicken, Oatmeal, Barley, Beet and Turnip Greens, Sauerkraut, Mushrooms.
FUNCTIONS IN THE BODY
Forms chief constituent of hemoglobin in blood; Carries oxygen in blood throughout the body; stimulates vital processes of cells; Important constituent of chromosomes which determine individual character traits; nutritional anaemia caused by lack of Iron or Copper.
GENERAL CHARACTERISTICS
Little stored in body, supply must be replenished daily; only infants have stored Iron at birth which must be supplemented after a few months as milk does not supply much Iron and practically no Copper; Dissolves in water; Iron in foods is utilised by body only in presence of Copper and Hydrochloric Acid in stomach; Lack of proper amounts of Calcium, Vitamins A, C and D interferes with utilisation of Iron; excess of Phosphorus also has harmful effects.
DEFICIENCY.
Anemia
DAILY REQUIREMENTS
Growing children – 6 to 10 mg; adults – 12 mg; pregnant and nursing women – 18-25 mg. Vegetarians should take nearly double the average mg. intake of adults.
GENERAL CHARACTERISTICS.
Essential for life as necessary for production of hemoglobin, myoglobin and certain enzymes. Only about 8% of Iron intake is absorbed into bloodstream. An average 154 pound adult has about 4 gramms of Iron in body. Copper, Cobalt, Manganese and Vitamin C are necessary to assimilate Iron. Is necessary for proper metabolisation of B Vitamins.
THE SYMBOL FOR IRON IS ‘Fe.’