IRON
You can get iron from vegetables as well as meat, but do you know why red meat is a more easily-absorbed source of iron? It's due, in part, to myoglobin, an iron-containing protein that gives muscle and meat its red color. A more well-recognized term is hemoglobin, referring to heme, an iron-containing non-protein, and globin, a protein. Hemoglobin is found in our red blood cells (erythrocytes) which are responsible for transporting oxygen from the lungs to the body. Iron is stored in the centre of proteins because "free" iron, which binds non-specifically to many cellular components, can cause production of free radicals. Iron is responsible for the oxygenation of red blood cells in the body and is important for growth, a healthy immune system and energy production.
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SOURCES
Eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains, enriched breads and cereals, almonds, avocados, beets, dates, kidney and lima beans, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran. Herbs containing iron include alfalfa, cayenne, chamomile, chicory dandelion, fenugreek, lemongrass, licorice and parsley, to name just a few.
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DEFICIENCIES
Causes: intestinal bleeding, excessive phosphorus intake, poor digestion, long-term illness, overuse of antacids, excessive coffee or tea intake, or heavy/prolonged periods and/or a short menstrual cycle. Symptoms: anemia, brittle hair, digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation of the tissues of the mouth, nails that are spoon-shaped or that have ridges, nervousness, obesity, pallor and slowed mental reactions.
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