Iron's Vital Role in Your Body: Sources, Benefits & Deficiency

Iron is found in many foods, including soybeans, legumes, tofu, strawberries, raisins, spinach, liver, red meat, pork, seafood and chicken. Many cereals are also fortified with iron and most multivitamins include iron. It is an important element in a healthy body. Iron deficiency can cause many problems.

Significance

• Iron is a mineral. Hemoglobin -- a protein that carries oxygen throughout the body's tissues -- is where the majority of iron is found.

Deficiency

• If iron levels drop, the hemoglobin becomes depleted. This condition is known as anemia.

Warning

• Anemia causes symptoms such as fatigue and problems with regulating body temperature. It can also suppress the immune system and cause cognitive disruptions.

Considerations

• It is possible to get too much iron. Doctors recommend that adults consume fewer than 45 mg and children under 40 mg. Iron toxicity can result in damage to the heart and liver.

Expert Insight

• Vitamin C enhances the absorption of iron. It has been recommended that foods in vitamin C (like citrus fruits) are important to eat to keep iron levels up.