Minerals: Iron (Junior Cert Home Economics): Revision Notes

Minerals: Iron

Sources of Iron

• Red meat, offal (e.g., liver, kidneys).
• Eggs, fortified cereals, beans, lentils.
• Dark green vegetables (e.g., kale).

Functions of Iron

• Used to manufacture haemoglobin, the substance in red blood cells that carries oxygen.

Iron Deficiency Disease

• Anaemia:
  • Symptoms: Tiredness, dizziness, pale skin, shortness of breath, and headaches.
  • Common during menstruation, so people who menstruate need to consume sufficient iron.

Reference Intake for Iron

Group	Recommended Intake
Children	10 mg per day
Teenagers	14 mg per day
Adults	10 mg per day
Pregnant/Breastfeeding Women	15 mg per day

Note: Vitamin C helps with iron absorption.