iron (鉄)

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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

FoodstuffIngredient per 100g (mg)
Smoked lever(pork)19.8
dried young anchovies19.0
short-neck-clam(Boiled food)18.8
Sweetfish Internal organs18.0
Matcha green tea17.0
Chicken liver (raw)9.0
shijimi-clams (raw)8.3
Parsley leaves (raw)7.5
hard-clam (Boiled food)7.2


  • 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