1. How much is just enough?

2.  Micronutrients are minerals that the body needs, but only in very small amounts.  This presentation is specifically about Iron and Zinc, but there are many other micronutrients such as selenium, copper, and manganese.  Micronutrients in to large or too small amounts will cause health problems in varying degrees.

3.  The RDA for iron is 8mg/day for men and 18mg/day for women.  The highest recommended amount, or upper level, is 45mg per day.

4. Iron is available in quite a few foods.  Red Meats  Fish  Poultry  Shellfish  Eggs  Legumes  Dried Fruit

5.  Weakness, fatigue, and headaches can signify anemia  Impaired work performance and cognitive function  Impaired immunity  Pale skin, nail beds, and mucous membranes  Inability to regulate body temperature  Pica, which is craving things like dirt

6.  GI distress  Iron overload which includes:  Infections  Fatigue  Joint pain  Skin pigmentation  Organ damage

7. Iron is:  a part of hemoglobin in the blood  Hemoglobin carries oxygen through the bloodstream and makes it available to the cells  a part of myoglobin in the muscles  Myoglobin makes oxygen available to muscle cells.  necessary for the utilization of energy as a part of the cells metabolic machinery

8.  Men generally have no problem getting enough Iron.  Women should take an Iron supplement while in childbearing years.

9.  The RDA for Zinc is 11mg/day for men and 8mg per day for women.  The upper level for adults is 40 mg/day

10. Zinc is found in proteingcontaining foods such as:  Red meats  Shellfish  Whole grains  Some fortified cereals

11.  Growth retardation  Delayed sexual maturity  Impaired immunity function  Hair loss  Eye and skin lesions  Loss of appetite

12.  Impaired immunity  Low HDL, copper and iron deficiecy

13. Zinc is involved with:  Growth and development  Reproduction  The immune system  Brain function

14.  There is generally no need to take a zinc supplement.

15. Iron information Blake, S. (2008) Vitamins and Minerals Demystified Zinc information Higdon PhD, J. (2003) Linus Pauling Institute / Oregon State University