When it comes to fibres, iron is the food with the highest iron content

On Thursday, the International Iron and Nutrition Association (IINA) released its 2014 Iron and Vitamins and Minerals (IVMs) for adults and children report, with the focus on iron in the diet. 

Iron is the main source of protein and energy for the body and is vital to keeping the blood clotting process functioning.

But, iron can also cause oxidative damage to cells, resulting in damage to other organs.

Iron also has a number of health benefits including helping reduce the risk of heart disease, cancer, osteoporosis, and type 2 diabetes.

Iron is also known to play a role in brain health, and is one of the components of brain development. 

For adults and young children, iron should be consumed at the recommended daily intake (RDI) of between 50 and 70 mg per day (mg/dL) to be considered adequate.

This is based on a review of all studies on the health effects of iron consumption in adults and their children published in the last 10 years. 

The IOMA recommends that iron intake at the RDI range of 50-70 mg/dL is considered adequate for most adults. 

According to the latest IOMAs guidelines, an adult should eat at least 1.6 grams of iron per day for a healthy body weight. 

While some studies have suggested that an increase in iron intake from a low iron diet can lower the risk for developing a variety of chronic diseases, the IOMS guidelines do not recommend any specific diet as a cause of the risk. 

It is important to remember that a diet high in dietary fibre, iron rich foods and vitamin D may help prevent many diseases, including cancer. 

A recent meta-analysis of seven studies found that iron supplementation was associated with a reduced risk of the most common chronic diseases and that a daily intake of 10 to 30 mg of iron was associated significantly with a reduction in the risk, as compared to 1 mg/d.

The IIMA’s new iron and vitamin intake guidelines suggest that, in general, an individual should be eating between 50-60 mg of ferrous iron per kg body weight per day and between 20 and 50 mg of vitamin D per kg per day.

This will mean that an adult who is over 50 years old should aim to consume between 30 and 50 grams of vitamin A per day, while an adult of the same age will aim to have between 40 and 50.

For people in middle age and older, the maximum recommended iron intake is 30 mg/kg body weight/day and the maximum amount of vitamin C required is 100 micrograms/day.

It is also important to note that vitamin D is not an essential nutrient for health.

Vitamin D is found in a variety a foods and supplements and is a vital vitamin in maintaining healthy blood pressure and cardiovascular health.

The IOM has previously recommended that people with existing health conditions should increase their intake of vitamin K1 and D3 supplements and vitamin B6 supplements. 

In addition, the guidelines suggest, for people with chronic illnesses, that they should supplement with folic acid, riboflavin, niacin and selenium.

While some people may find that a high intake of iron and other vitamins is beneficial for their health, some individuals may experience symptoms related to increased iron absorption.

For example, iron toxicity can occur in people with heart disease or if iron-containing foods or supplements are consumed.

Iron toxicity can be a symptom of vitamin B12 deficiency, which is a rare but potentially life-threatening condition.

It can be caused by iron deficiency due to a deficiency in vitamin B 12 , or it can be due to an excess of vitamin deficiencies due to chronic low iron intake.

The IHRA and IOM recommend that people take a daily multivitamin with a low dose of folic b12, rib oflavin and zinc, which should be taken as needed.

People who are older or have a history of vitamin deficiency should be on a multivitamins/supplements plan.

The recommendations for vitamin C supplements are similar to those for iron and folate supplements, and people with a history or a history with vitamin B-12 should be taking a daily vitamin B 6 , folic, vitamin B 9 or vitamin B 8 supplement.

If iron is considered to be an important nutrient, people with vitamin C deficiencies should take vitamin C3 or vitamin C5 supplements.

When iron and iron supplements are recommended, it is important that they are taken in the form of a capsule rather than a powder, as it is possible to get too much iron and too little vitamin C. A capsule of 100 microg of iron/day will provide around 1.4 mg of the vitamin C, which in combination with other nutrients such as folic or zinc, can be beneficial.

Iron and iron-rich foods