Iron recipe & ingredients

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.

You can look our other all minerals article too!