In this article, the importance of iron as a crucial nutrient for various bodily functions is emphasized, stressing its essential role in oxygen transport and protein/enzyme synthesis. The recommended daily iron intake is presented based on factors such as age, sex, and pregnancy, with special attention to increased requirements for vegetarians and vegans. The piece includes a comprehensive list of high-iron foods, both heme and non-heme sources, and addresses the risks, symptoms, and treatment of iron deficiency, urging caution against excessive iron intake and advising consultation with a doctor before considering supplements. 

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