Iron:

• Daily requirement: Children: 10-15 mg/day
• Adults: 10 mg/day
• Premenopausal women: 15 mg/day
• Pregnant women: 30 mg/day

Iron is required for

• Formation of haemoglobin in blood.
• For muscular activity.

Sources of Iron:

• Red meat.
• Chicken
• Sea food.
• Animals products (eggs).
• Green leafy vegetables.
• Grains.
• Nuts.
• Dry fruits, like dates and raisins.
• Human milk, which contains about 1 mg/litre

Iron deficiency causes:

• Anaemia.
• Fatigue.
• Paleness
• Dizziness.
• Irritability.
• Palpitation.
• Recurrent infections.

Iron in excess causes:

• Diarrhoea.
• Constipation.
• Vomiting
• Headache
• Dizziness
• Stomach cramps.