Feeling sluggish; like you can’t get off the couch? Are you lacking the energy for even simple day-to-day activities? You may be suffering from iron deficiency anemia! Iron is an essential mineral. Our body needs it for a multitude of functions; and without enough iron in our diets, iron deficiency anemia can result.
Iron Rich Food Sources
Since iron is naturally found in many foods, and added to some food products, the best way to replenish iron-stores, aside from supplementation, is by keeping iron rich foods in your daily diet.
Dietary iron comes from two places: plant sources and iron-fortified foods (non-heme iron) and animal sources (heme-iron). The richest sources of heme-iron include lean red meat and seafood. However, all animal proteins are excellent choices for your daily iron intake. Add these convenient iron-rich foods to your grocery list: canned tuna, sardines, eggs, frozen prepared foods like meatballs, and don’t forget iron fortified grains and cereals.
Iron Rich Foods for Vegetarians
Those who follow plant-based dietary patterns like vegetarians and vegans should look for plant-based and fortified iron-rich foods at the grocery store. Iron-rich foods for vegetarians may not always be obvious, but include plant-based vegetarian sources of iron like raisins, pistachios, lentils, and even molasses. Vegetarians can round out their iron food sources with tofu, beans, chickpeas, cashews, chia, flaxseeds, quinoa, pumpkin seeds, kale, dried apricots, and fortified breakfast cereals.
Iron Rich Foods for Women and Pregnancy
Iron rich foods for pregnancy are much of the same foods you’d eat when you’re not pregnant. However, nutrient needs during pregnancy go beyond what the non-pregnant woman needs in order to provide nutrients for a developing baby, especially during the 2nd and 3rd trimesters. During pregnancy, you need 27 mg of iron each day.
Dried fruit is packed with iron (1 mg per ¼ cup) and is also calorically dense, meaning you get a big punch of calories in a small portion, making it an excellent option for moms-to-be wanting an energy boosting, sweet snack. Another iron rich food for pregnancy that also does double duty is eggs. Eggs, especially the yolk, contain 1 mg iron per egg, plus they’re loaded with protein and healthy fats like choline, both of which are essential for baby’s brain development.
Iron Dosage for Optimal Health
The Recommended Dietary Allowance (RDA) for iron in adults is 8 mg for men and 18 mg per day for women. Pregnant women require 27 mg of iron per day. The addition of vitamin C in your diet is essential for iron absorption and should not be overlooked.
The Symptoms of Iron Deficiency
In the United States, iron deficiency is fairly common, especially for young children, women of reproductive age and pregnant women. However, everyone is susceptible to iron deficiency. Iron deficiency progresses over time and develops when iron stores are completely depleted. The symptoms associated with iron deficiency anemia are gastrointestinal disturbances, weakness, fatigue, difficulty concentrating, impaired cognitive function, immune function, exercise or work performance, and body temperature regulation. People at most risk of inadequate iron intake and therefore at most risk of developing iron deficiency anemia include pregnant women, infants and young children whose diets may lack a multitude of iron rich foods, women with heavy menstrual bleeding (these women lose a significant amount of iron with menstruation), frequent blood donors, people with cancer, people who have gastrointestinal disorders or surgery, and people with heart failure.
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