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- RDI: recommended daily intake, amount of dietary iron required to meet the needs of the general population

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- RDI: recommended daily intake, amount of dietary iron required to meet the needs of the general population

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- Infants (7-12 months): 11mg
- 1-3yo child: 9mg
- 4-8 yo child: 10mg
- 9-13 yo child: 8mg
- Boys 14-18: 11mg
- Girls 14-18: 15mg
- Men 19+: 8mg
- Women 19-50: 18mg
- Women 51+: 8mg
- Pregnant women: 27mg
- Lactating women: 9mg

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Iron is used to maintain normal red blood cell production.
Decrease circulating iron = compromised red blood cell production.
Total depletion of circulating iron results in iron-deficient anaemia.

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Best animal sources of iron are; Lean beef, Organ meat, Shellfish (Oysters, mussels etc.), Chicken and Turkey.

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Best animal sources of iron are; Lean beef, Organ meat, Shellfish (Oysters, mussels etc.), Chicken and Turkey.

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Plant sources rich in iron; Beans, lentils and other legumes, Tofu, Baked Potatoes, Cashews, Dark green leafy vegetables such as Spinach, Pumpkin Seeds, Fortified breakfast cereals, Whole grain and Enriched breads.

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Plant sources rich in iron; Beans, lentils and other legumes, Tofu, Baked Potatoes, Cashews, Dark green leafy vegetables such as Spinach, Pumpkin Seeds, Fortified breakfast cereals, Whole grain and Enriched breads.

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Red blood cells contain haemoglobin, a complex protein that carries oxygen from the lungs to the rest of the body. Haemoglobin is partly made from iron, and accounts for about two thirds of the body’s iron.

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A special protein that helps store oxygen in muscle cells. Myoglobin contains iron and is responsible for the red colour of muscle.

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Many enzymes throughout the body contain iron, including those involved in energy production. Enzymes are catalysts (increase rate of chemical reaction) that drive many cell functions.

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- Fatigue
- Headaches
- Lethargy
- Pale appearance
- Poor resistance to cold

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Proper functioning of the immune system relies, in part, on sufficient iron. The immune system helps us fight infection

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There are two forms of dietary iron: haem iron (found in red meats) and  non-haem iron (commonly found in plant sources).

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Is better absorbed (25% of dietary haem iron).

It is also better protected from other constituents that can influence absorption such as phytates and polyphenols that are found in plant based food.

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Only 17% of dietary non-haem iron is absorbed.

Non-haem iron absorption can be increased by consuming vitamin C which reduces iron form ferric (Fe3+) state to the ferrous (Fe2+).

Vitamin C can also chelate the iron keeping it in a soluble form and protecting it from absorption inhibitors.