1. Iron Fe2
+
 Iron plays an extremely important role in the transportation of oxygen throughout
the body. It allows oxygen to bind to the protein hemoglobin which then transports
it throughout the body.
Why It’sImportant
- Allows Hemoglobin to transport oxygen
- Synthesis of hormones and connective
tissue
- Metabolism
- Energy
FoodSources
 Fortified Breakfast Cereals
 Whole Grains
 Beef
 Beans
 Fish (Oysters)
 Nuts
Deficiency Symptoms
- Anemia
 Extreme Fatigue
 Cold Hands & Feet
 Pale Skin
 Weekend Immune system
 Tingling Sensation in Legs
SymptomsofToxicity
- Black/BloodyStool
- Constipation
FormsofIron
- Heme (Meat source)
- Nonheme (Plant Form)
Recommended Dietary
Allowance
Age Male
(mg)
Female
(mg)
0-6 Months .27
7-12 Months 11
1-3 Years 7
4-8 Years 10
9-13 Years 8
14-18 Years 11 15
19-50 Years 8 18
51+ Years 8
 Consume vitamin C with plant sources of Iron (Nonheme) to
support absorption (↑ Vit. C Foods: Citrus fruits, green
peppers, strawberries, broccoli, tomatoes)