Iron

What it does for you

• Iron in the body takes the form of haemoglobin, which carries oxygen around the body and is also needed for muscle protein

Natural sources

• Cockles,

• dried yeast,

• wheatbran,

• liver,

• dried fruit 

• spinach

The iron found in vegetables is not as easily absorbed by the body as from animal sources. Vitamin C helps the absorption of iron from vegetable sources

How much do you need?

• Adults – 14mg

What to look out for

• Calcium and copper are needed for iron to function properly in the body. Tea and coffee drunk with a meal inhibit absorption.

  Women who have heavy periods, teenage girls, pregnant women, vegetarians, vegans and children between 6 months and 4 years are especially at risk of not getting enough iron.

• The RDA should not be exceeded – iron is toxic in excess.