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NUTRIENTS >> Iron

Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron.

Daily amount needed
Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. br**stfeeding is the best insurance against iron deficiency in babies.

Sources
Liver, lean red meats, including beef, pork, lamb, seafood, such as oysters, clams, tuna, salmon, and shrimp, beans, including kidney, lima, navy, black, pinto, soy beans, and lentils, iron fortified whole grains, including cereals, breads, rice, and pasta greens, including collard greens, kale, mustard greens, spinach, and turnip greens. Nuts, egg yolksdried fruits, such as raisins, prunes, dates and apricots.

Deficiency symptoms and diseases
Anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions

Normal values in blood
Normal range for iron in the blood is 60mcg/dL to 170 mcg/dL

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