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Characteristics of nutrients
- Heme iron = chiefly meat (fish) = absorption rate 10 to 20%
- Non heme iron = mainly vegetable = absorption rate 1 to 6%
- Promotes absorption by taking together with Vitamin C, B group
- It becomes hemoglobin (red blood cell) and carries oxygen
Function of nutrients
- Anemia prevention
- Fatigue recovery effect
- The function of carrying oxygen to tissues in the body
- Hematopoiesis of red blood cells
- To store as stored iron
- Carry oxygen to each tissue
When nutrients are deficient
- Headache, dizziness, fatigue, easy to get tired
- Palpitations, shortness of breath, anemia
- Stiff shoulder, cold, loss of appetite
- Hair loss
When nutrients overdose
- No worry of excessive overdose due to usual diet
- May be taken too much by health foods
- Gastrointestinal disorders such as stomach sputum and nausea
Food that contains a lot of iron
| Foodstuff | Ingredient per 100g （mg) |
| Smoked lever(pork) | 19.8 |
| dried young anchovies | 19.0 |
| short-neck-clam(Boiled food) | 18.8 |
| Sweetfish Internal organs | 18.0 |
| Matcha green tea | 17.0 |
| shijimi-clams（Boiled） | 14.8 |
| sesame(roast) | 9.5 |
| Chicken liver (raw) | 9.0 |
| shijimi-clams (raw) | 8.3 |
| Parsley leaves (raw) | 7.5 |
| red-beans | 7.2 |
| hard-clam (Boiled food) | 7.2 |
Summary
- No worry of excessive overdose due to usual diet
- Promotion of absorption by ingestion of vitamin C, B group
- Animal food has higher absorption rate than vegetable food
- Carry oxygen to each tissue