Hemoglobin

• The main function of iron is to carry oxygen in hemoglobin, a substance found in red blood cells. Hemoglobin transports oxygen to the rest of the body's cells.
  
  

Myoglobin

• Iron is also found in myoglobin, a muscle protein. Myoglobin takes oxygen from hemoglobin and lets oxygen diffuse throughout muscle cells.
  
  

Iron-Rich Foods

• Foods rich in iron include red meat, fish and poultry. Dark-green leafy vegetables, quinoa, legumes, eggs and dried beans are also good sources of iron. Eating iron along with a source of vitamin C helps the body absorb it better.
  
  

Vegetarian Considerations

• Vegetarians, and vegans especially, need to be acutely aware of the amount of iron in their diet. Because non-animal-based sources of iron are not absorbed as well as animal-based iron sources, vegetarians need to consume twice the amount of iron as meat-eaters.
  
  

Functions

• Iron helps make collagen, a connective tissue that joins body tissues together. It also protects the body from infections. Iron is also responsible for making proteins called amino acids in the body.
  
  

Iron Deficiency

• When iron levels become severely depleted in the body, a condition called anemia may result. The symptoms of anemia include fatigue, general weakness, headaches and an enhanced sensitivity to cold temperatures.
  
  

Excessive Iron

• Having too much iron in the body can also be a problem. Excessive iron may result in a condition called hemochromatosis. This condition can lead to diabetes, liver disease and skin discoloration.