Iron

The main purpose of iron is to carry oxygen in the hemoglobin of red blood cells for energy production. It is also beneficial in removing carbon dioxide from the body. Iron deficiency anemia can develop if iron stores get so low that not enough red blood cells are made for oxygen transport.

Symptoms of low iron include:

Fatigue

Weakness

Body temperature fluctuations

Dizziness

Headache

Pale skin and fingernails

Glossitis (inflamed tongue)

Although iron is found in many foods, some people, especially adolescent girls and women 19 to 50 may not consume enough iron on a daily basis. This is concerning in those who are pregnant or capable of being pregnant. Healthcare professionals can assess the amounts of iron in the body and if levels are low, they may make changes to the patient's diet or have them take iron supplements. 

It is important for babies to get enough iron as it is needed for growth and development of the brain. Enough iron is stored for the first four to six months of life. Babies who are premature or have a low birth weight and are breastfed may be given supplements by a pediatrician. Most formula is fortified with iron; but once six months are exceeded, iron needs increase so solid foods can be introduced if the baby is developmentally ready because they will provide more sources of iron. 

Recommended Daily Allowance (RDAs) for Iron

Gender/Age Iron RDA

Children 1-3 7mg

Children 4-8 10mg

Children 9-13 8mg

Males 14-18 11mg

Females 14-18 15mg

Males 19+ 8mg

Females 19-50 18mg

Females 51+ 8mg

Heme and non-heme are two types of iron found in food. Animal products contain both types and are absorbed by the body better. Plant products contain non-heme iron. For better absorption of iron from plant products, health care professionals recommend eating them with animal products or good sources of vitamin C like strawberries or bell peppers. A good way to improve your iron intake is by eating a balanced, healthy diet that includes a variety of foods.

Source: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron