iron (鉄)

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


Foods rich in nutrients

  • lever
  • Clams
  • oyster
  • Natto
  • spinach



  • 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



Nutrient list
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EnergyPantothenic acid
Saturated fatty acids n-3 fatty acids
Dietary fiber n-6 fatty acids
Vitamin ACalcium
Vitamin DMagnesium
Vitamin ERin
Vitamin KZinc
Vitamin B1Copper
Vitamin B2Manganese
Vitamin B6Lodine
Vitamin B12Selenium
Vitamin CChromium
Folic acidiron