Summary
Iron is a vital trace element. The body needs it, for example, to form the red blood pigment (hemoglobin) – which transports oxygen to all cells and organs of the body. In addition, iron has other important functions, for example for energy production and cell division.
We ingest iron through food. It is absorbed by the intestine and enters the blood from there. About 75% of iron is needed in the formation of red blood cells (erythrocytes) as the most important component of the red blood pigment (hemoglobin). A small part binds to the protein transferrin, which transports it through the bloodstream into the cells. Remaining iron is bound to the protein ferritin, stored in various organs, and released when it is needed, for example, for blood formation.
Key Benefits
Makes hemoglobin to carry oxygen in blood.
Makes myoglobin to store oxygen in muscles.
Supports healthy brain development.
Maintains energy levels and focus.
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Top Food Sources
Plant-Based
- Lentils 3.3 mg
- Spinach 2.7 mg
- Tofu 5.4 mg
- Pumpkin seeds 8.8 mg
- Dark chocolate 11.9 mg
Animal-Based
- Beef liver 6.5 mg
- Oysters 7 mg
- Sardines 2.9 mg
- Chicken 1.3 mg
The "Smart Assistant" Tip
Vitamin C helps your body absorb iron from plant sources. Squeeze some lemon on your spinach!
Signs of Deficiency
Extreme fatigue and weakness
Pale skin
Shortness of breath
Dizziness or lightheadedness