METAL DETECTOR

The metals you need in your diet. This week: Iron IRON — found in meat, wholegrains and dark green vegetables — helps form red blood cells, which carry oxygen round the body. It also helps release energy from food and is needed for a healthy immune system and cognitive development. The recommended daily amount for men over 19 and for women over 50 is 8.7mg; younger women need 14.8mg (because they lose iron with menstruation). You can get most of this from two Weetabix (4.5mg) plus three dried apricots (1.1mg) plus 100g soya mince (9mg). A lack of iron — due to heavy periods or bleeds caused by stomach ulcers — can lead to anaemia, resulting in tiredness, dizziness, pale lips and loss of appetite. Too much iron can trigger gastrointestinal symptoms such as constipation. Very high doses of iron can be fatal, particularly if taken by children. Supplements of 17mg or less daily are unlikely to cause most people harm.