Role: Component of hemoglobin, which transports oxygen in blood; component of myoglobin, which holds oxygen for muscle for muscle use. Required for energy utilization, immune function.
Deficiency: Anemia with weakness, fatigue, reduced learning ability, impaired reactivity and coordination, pale skin or pallor, intolerance of cold. Slowed wound healing. Lowered resistance to infection.
Sources: Liver, gizzards, red meat, seafood and fish; enriched grain products; dark green leafy vegetables; nuts, legumes, dried fruits.
Toxicity: Gastric distress. Accidental iron poisoning in children can cause death. People with hemochromatosis are at risk of toxicity; fatigue; joint pain; liver, kidney, and heart damage; increased oxidation of blood lipids.