Iron

What iron does for you

Two thirds of your body’s iron is found in haemoglobin, the red pigment of red blood cells that transports oxygen in your bloodstream to all the cells of the body. The rest is stored in your liver, spleen, muscles and bone marrow. It helps keep hair and nails strong and protects you against infections.

How much iron you need

The RDA for women aged 11-50 years is 18mg a day. Women older than 51: 10mg a day. Pregnant and breastfeeding women: 45-60mg a day. Men 11-18 years: 18 mg a day. Men 19 years and older: 10mg a day. Children: 10mg a day.

Which foods have iron?

Cereals such as bran flakes and all bran, seeds, red meat, fish, beetroot and dried fruit.

Signs of iron deficiency

Poor academic performance, particularly in young girls, appears to be eased by iron supplements. Iron has been shown to improve concentration. Other symptoms include repeated infections, loss of appetite, pallor, microcytic anaemia, brittle and ridged nails, smooth, red tongue - glossitis, hair loss and shortness of breath.

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