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Iron
The element of iron is everywhere- not only because it makes up an estimated 5% of the earth's core but also because it is a necessary component of every animal's diet, including humans.
Sometimes referred to as Fe, a diet rich in iron is a part of any healthy eating plan.
Referred to as a trace element, iron is needed by all living organisms, but particularly mammals such as humans who are warm-blooded. One of its main jobs is to help regulate your immune system, which helps fight off infections and diseases. Vegetarians and particularly vegans need to be extra careful to make sure they get enough iron into their diets, since animal proteins found in meat are easily the best and most abundant source to naturally consume this element.
Of course, vegetarians and meat-eaters alike can get their daily intake simply by taking a vitamin or pill containing it. But with so many ways to get the natural form through food, this is not usually necessary. Some examples of foods rich in this element would be red meat, fish, poultry, leafy greens, soybeans, soy products, chickpeas, black-eyed peas, strawberries, lentils and most beans. There are also breakfast items such as milk and juices that are fortified to include this nutrient as well.
The average adult should consume no more than 45micrograms per day. More than this can cause toxicity to include production of dangerous free radicals and heart and liver damage. Too little can result in anemia which is dangerous and can lead to overtiredness, exhaustion and suppressed immunity amongst other things.
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