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Iron

Iron is an essential mineral. Iron is necessary for the transport of oxygen (via hemoglobin in red blood cells) and for oxidation by cells (via cytochrome). Deficiency of iron is a common cause of anemia. 

Sources

  • Red meat, pork and poultry

  • Seafood

  • Beans

  • Eggs

  • Dark green leafy vegetables, such as spinach

  • Dried fruit, such as raisins and apricots

  • Iron-fortified cereals, breads and pastas

  • Peas

Deficency Symptoms

  • Extreme fatigue

  • Weakness

  • Pale skin

  • Chest pain, fast heartbeat or shortness of breath

  • Headache or dizziness

  • Cold hands and feet

  • Inflammation or soreness of your tongue

  • Brittle nails

  • Unusual cravings for non-nutritive substances, such as ice, dirt or starch

  • Poor appetite, especially in infants and children with iron deficiency anemia

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