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Iron is an essential component of haemoglobin, transporting oxygen in the blood to all parts of the body.

Iron deficiency can cause anaemia resulting from low levels of haemoglobin in the blood. Symptoms of anaemia include tiredness, lack of stamina, breathlessness, headaches, insomnia, and loss of appetite. All these symptoms are associated with decreased oxygen supply to tissues and organs.

Iron also plays an important role in the immune system, people with low iron levels having lowered resistance to infection.

Functions

• Iron is essential for the formation of haemoglobin, the red pigment in the blood.
• The iron in the haemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.
• The muscle protein myoglobin contains iron, as does the liver - an important source during the first six months of life.
• The body's iron balance varies mainly according to dietary intake, as losses from the body are generally small - although women lose iron during menstruation.

Requirements

Type of Person	Amounts required (mg/day)
Infants 0 - 3 months	1.7
Rising at 12 months	7.8
Children	6.1 - 8.7
Teenagers	11.3 - 14.8
Men	8.7
Women	14.8

Tannin destroys iron absorption, whereas Vitamin C aids iron absorption.

So rather than have a cup of tea with an iron-rich evening meal, try a glass of fruit juice instead.