Iron

Iron is an element critical to formation of red blood cells. Chronic lack of iron eventually leads to anemia (low red blood cell count). In Iron-Deficient Anemia, there is not enough iron available to produce adequate amounts of hemoglobin, so less oxygen reaches the cells. Without adequate oxygen, the body's tissues and organs are unable to produce the energy needed to functions properly. Some symptoms include: headache, fatigue, and irritability. Many people, particularly children and menstruating teens and women, find it challenging to include enough iron in their diets to maintain red blood cell formation.

Sources of Iron
Iron is found in meat, poultry, fish, legumes, peas, dark leafy veggies, and whole grain or enriched breads.

• Salmon Filet - 1.54 mg per 5.5 oz
• Albacore Tuna - 2.39 mg per 5.5 oz
• Ground Beef - 2.09 mg per 3.5 oz
• Pork Loin - 1.4 mg per 3.5 oz
• Turkey without skin - 1.78 mg per 3.5 oz
• Chicken Breast without skin - .89 mg per 1/2 breast
• Peanut Butter - 0.53 mg per 2 tbsp
• Kidney Beans - 5.20 mg per 1 cup
• Baked Beans - 3.6 mg per 1 cup
• Spinach - 3.21 mg per 1/2 cup
• Green Peas - 1.26 mg per 1/2 cup
• Baked Potato with skin - 2.75 mg per medium potato
• Bran Flake Cereal - 1.8 mg per 3/4 cup
• Spaghetti - 1.96 mg per 1 cup
• Tortilla - 1.42 mg each 

Iron supplementation can also be useful if food sources are not adequate for an individual. Iron supplementation can cause side effects such as: nausea, vomiting, constipation, diarrhea, dark-colored stools, and abdominal pain. 

Adults and adolescents below age 50 should consume 10 mg for males and 15 mg for females of iron per day. If over 50, it is only 10 mg for females.