Iron major sources, iron importance, iron effects of shortage, foods high in iron shared on page.
Major sources: Liver, black pudding, kidney, game, especially pigeon, venison and partrige, whitebait, cockles, mussels, oily fish, especially sardines and pilchards, dried apricots, prunes, green leafy vegetables, pulses and tofu.
Importance: Essential for the formation of red blood cells, and so needed for the circulation because red blood cells carry oxygen around the body. Iron is also part of a number of enzymes, including some that make energy available.
Effects of shortage: Mild shortage leads to adverse effects on work capacity, intellectual performance, behaviour, disease resistance and body temperature control. Severe shortage results in overt anaemia.
Foods high in iron: Beef spleen, pork liver, clams, fortified cereals, spinach, potatoes, beans, lentils foods rich in iron.
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