Essential mineral for oxygen transport, often deficient.
Iron is an essential trace element, the main component of hemoglobin that transports oxygen in the blood, and of muscle myoglobin. Its deficiency is the most widespread in the world.
Heme iron (meats, fish) is absorbed at 20-30%. Non-heme iron (plants, eggs) is only absorbed at 5-10%, but vitamin C triples its absorption. Tea, coffee and calcium inhibit absorption. Women of childbearing age have doubled needs.
Oxygen transport (hemoglobin), O₂ storage in muscles (myoglobin), enzymes of energy metabolism.
RDA: 11mg/day (men), 16mg/day (women). Combine plant iron + vitamin C. Avoid tea with meals.
Iron deficiency is the most common nutritional deficiency — 30% of women of childbearing age are affected.
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