IRON

Recommended Daily Value (RDV)

• 18 mg

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Function

• Essential component of hemoglobin,

• Helps transport oxygen in the blood

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Deficiency Symptoms

• Anemia,

• Fatigue,

• Weakness

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Top Foods (per 100g)

• Oysters (11-12 mg),

• Liver (5-6 mg),

• Beef (2-3 mg)

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Toxicity to Humans

High doses can cause:

• Nausea,

• Constipation and,

• Organ damage

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Promoters

• Vitamin C, 

• Red meat,

• Poultry and,

• Fish

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Adversaries

• Calcium,

• Polyphenols,

• Phytates and,

• Tannins

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