Functions	Dosage	Toxicity	Further Information	What you need to eat
Iron is at the centre of the haemoglobin molecule which carries oxygen to the cells and carbon dioxide away. It is also involved in mental development.	There is no RDA, but a maximum intake of 15mg daily is recommended.	Excess Iron can cause constipation or diarrhoea and can be fatal in very high levels.	Iron plays a part in a healthy immune system. Deficiencies will increase the risk of infection. Women need more iron at the time of menstruation.	Iron is present in red and to a lesser extent, white meat, seafood and other animal products. It is also present in dark green vegetables whole grains, nuts, and dried fruit.