Day 38 : Functions of iron in the body

Minimum Recommended Daily Allowance: 10-12 mg/day

Function:

• To transport oxygen across the body via RBCs

Cause and effect:

• Low levels can lead to anaemia, weakness, change in colour of nails, depression, and inattentiveness.
• Excess iron causes the production of harmful free radicals and will also interfere with metabolism, causing damage to organs like the heart and liver. 
• The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. 
• Iron from natural food sources, like the ones listed below, are considered safe and healthy. 
• While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body.

Sources: Clams, mussels, oysters, green leafy vegetables, eggs, poultry, pumpkin seeds, most nuts, beans, pulses, and dark chocolate.

Reference:
The pocketnews