Iron Copper

"Iron sources include red meat, egg yolks, dark leafy vegetables, dried fruit, and iron-fortified foods. The recommended intake for adults is 8–18 mg/day. Iron assists in energy production and DNA synthesis and is required for red blood cell function. Deficiency can cause anemia, fatigue, paleness, and a faster heart rate. Infants and preschool children, adolescents, women, pregnant women, athletes, and vegetarians are groups at risk for deficiency. Toxicity can cause liver damage and an increased risk of diabetes and cancer; the UL is 45 mg/day. Copper sources include nuts, seeds, whole grains, and seafood. The recommended intake is 900 mcg/day. Copper assists in energy production and iron metabolism. Deficiency can cause anemia, fatigue, paleness, and a faster heart rate, especially among those who consume excessive zinc supplements. Toxicity can cause vomiting, abdominal pain, diarrhea, and liver damage; the UL is 10 mg/day. Zinc sources include oysters, wheat germ, pumpkin seeds, squash, beans, sesame seeds, tahini, beef, and lamb. The recommended intake is 8–11 mg/day. Zinc assists in energy production, protein, RNA, and DNA synthesis and is required for hemoglobin synthesis. Deficiency can cause growth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, and weight loss. Vegetarians and older adults are groups at risk for deficiency. Toxicity can cause depressed immune function; the UL is 40 mg/day."