Iron-Rich Foods
Reminders that Make A Difference
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Iron means life to us as human beings. It is one of the essential minerals that our bodies need to live a healthy life. Iron is responsible for getting more oxygen into the cells. Iron is essential in making new red blood cells that carry oxygen molecules throughout the body. No iron, no red blood cells. No red blood cells, no oxygen. The body will develop anemia – a term for lack of red blood cells.
Anemia is a serious illness with dizziness, extreme fatigue, moodiness, and other symptoms a person could develop. Doctor’s help is essential! However, including foods rich in iron on the daily basis can contribute to increased levels of iron in the body. A diet rich in veggies and beans and meats can supply iron for our normal functioning.
Part of addressing this condition is iron supplements. Another part is with foods rich in iron. Here are some food options that we need to include into our diet to keep iron levels normal. You will find both vegetarian and non-vegetarian options. Choose yours that work for you!
Spirulina, 1 oz has 8 mg of Iron (44% DV)
Liver, 3 oz has 4 mg Iron (23% DV)
Grass-fed Beef, 200 g has 4 mg of Iron (22% DV)
Lentils, 1/3 cup has 3 mg of Iron (20% DV)
Dark chocolate, 1 oz has 3 mg of Iron (20% DV)
Spinach, 1/2 cup cooked has 3 mg of Iron (20% DV)
Sardines, 1/4 cup has 1.8 mg of Iron (10% DV)
Black beans, 1/2 cup has 1.8 mg of Iron (10% DV)
Pistachios, 1 oz has 1.1 mg of Iron (6% DV)
Raisins, 1/4 cup has 1.1 mg of Iron (6% DV)
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IRON is an important mineral that our bodies need to function properly and give us all that oxygen we need to move and absorb energy from all foods we need to be on task.
We can help ourselves by learning how different foods can sustain and feed us real nutrition.
Read up, learn and remind yourself what IRON does for your body. Repetition cannot be enough to emphasize the importance of our well-being.
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Iron Deficiency
It’s estimated that up to 80 percent of the world’s population may be deficient in iron, and 30 percent may have iron deficiency anemia. (3) It’s clear that many, if not most, people do not enough iron-rich foods on a regular basis.
Moderate to severe iron deficiency anemia symptoms include:
General fatigue
Weakness
Pale skin
Shortness of breath
Dizziness
Strange cravings to eat items that aren’t food, such as dirt, ice or clay
A tingling or crawling feeling in the legs
Tongue swelling or soreness
Cold hands and feet
Fast or irregular heartbeat
Brittle nails
Headaches
Poor concentration
Weakened immune system
Leaky gut or IBS
i try to keep my iron up i love pistachios we go through them so fast but they are so expensive
Wendi,
What matters is that cost of pistachios is much less than treating any illness.
Keep on those pistachios and eat then abundantly.
Who Are At Risk for Iron Deficiency?
People at a greater risk for iron deficiency anemia include: (4)
Women of childbearing age, especially women with heavy menstrual bleeding
Pregnant women
People with poor diets
People who donate blood frequently
Infants and children, especially those born prematurely or experiencing a growth spurt
Cancer patients
People with heart failure
People who have gastrointestinal disorders or have had gastrointestinal surgery
Vegetarians who don’t replace meat with another iron-rich food
Consuming iron-rich foods is especially important for premenopausal women who have higher iron needs than men due to monthly blood losses.
If you’re low in iron, it’s also critical to get plenty of vitamin C in your diet since it increases iron absorption. The recommended dietary allowance (RDA) for iron is eight milligrams per day for men and older women, while premenopausal women need 18 milligrams per day. The RDAs for vegetarians are 1.8 times higher than meat eaters due to the fact that meat’s heme iron is more bioavailable than non-heme iron from plant-based foods.
Also, meat, poultry and seafood increase the absorption of non-heme iron.
Reason for Iron in our Bodies – ENERGY
An iron deficiency can mean that you aren’t able to produce enough oxygen-carrying red blood cells — therefore your body struggles to transport oxygen to your brain, tissues, muscles and cells, leaving you feeling exhausted and weak. Symptoms of iron deficiency anemia include lack of energy and fatigue. Anemia also can cause shortness of breath, dizziness, headache, coldness in your hands and feet, pale skin, chest pain, and weakness. (5)
Iron supports ongoing energy by helping enough oxygen reach cells. It also helps with the metabolic enzyme processes that the body carries out to digest proteins and absorb nutrients from food. This is why an iron deficiency causes exhaustion, trouble being active and many other symptoms of feeling sluggish.
Reason for Iron in our Bodies – MUSCLE FUNCTION
Iron is needed for muscle movement because it helps store the oxygen in muscles that allows them to move and strengthen. About 70 percent of your body’s iron can found in the red blood cells of your blood called hemoglobin along with muscle cells called myoglobin. Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.
Without iron, the primary cells in the muscles, called myoglobin, cannot hold oxygen. Without oxygen, these cells are not be able to function properly, resulting in muscle weakness.
Reason for Iron in our Bodies – BRAIN FUNCTION
The brain is very dependent on oxygen for proper function. If iron is not present, the brain does not receive the oxygen it needs, resulting in poor memory, decreased productivity and apathy. Children with iron deficiency tend to become irritable, restless and are unable to pay attention in class. These symptoms typically disappear once iron levels are restored.
Numerous human studies haves shown the negative effects of iron deficiency on learning and memory as well as social behavior. Iron deficiency during the first years of life is particularly concerning. Researchers believe it can lead to learning and memory deficits. A report published in Proceedings of the National Academy of Sciences discusses that even healthy young adults can have variations in brain structure integrity in correlation with variations in iron levels.
Reason for Iron in our Bodies – HEALTHY PREGNANCY
Pregnant women should consume more iron-rich foods than anyone else since not only do they require iron, but they also need to meet the needs of the fetus and placenta. Pregnant women’s iron needs are around 27 milligrams daily, and this is often covered in a prenatal multivitamin. Pregnant women should also consider consuming more healthy fat and folate-rich foods during pregnancy.
According to the World Health Organization, iron deficiency during a pregnancy can increase the risk of maternal and infant mortality, premature birth, and low birthweight.
Reason for Iron in our Bodies – RESTLESS LEG SYNDROME
Restless leg syndrome is a condition characterized by uncomfortable feelings in your legs, giving you a strong urge to move them in order to find relief. It’s estimated that restless leg syndrome affects more than one in 10 American adults every year (around 12 million people).
Low iron levels are known to play a role in the occurrence of restless leg syndrome. If an underlying iron deficiency is at the root cause of your restless leg, consuming plenty of iron-rich foods along with those high in B vitamins, including folate, should offer you relief.
really! I had no idea that was from low iron…i DO NOT have that issue but i know a lot that complain of it
As we know, the iron deficiency is one of the prevalent out there.
People do not realize that with a ton of processed foods, they get low in iron.
But it is relatively easy to correct. Just start eating foods rich in iron.
My sister was low at one time in iron. They fed her… black caviar every day for 2 months! I remember it so vividly.
We had a friend who was in business dealing with fish and exports. He supplied us with all caviar we needed for her. I ended up eating caviar every day, too. Those were golden days!
Check Some of the Yummiest Recipes with LENTILS Here
I have always heard lentils are high in iron!! I love lentil soup
Wendi,
LENTILS are some of my TOP-TOP foods in my life.
I love them so much – sincerely!
I almost sing ode to Lentils, he he.
Check Out Beef Tagine with Artichokes Here
nope I cant do artichokes but many can and should
Ha ha, Wendi,
You can just leave them out and add your vegetable of preference!
I never liked artichokes, until I made my own recipe and poured butter on them.
Couldnt get anyone to come for coffee this morning–so the 4 pups and I are sharing a blueberry bagel! I have Fibromyalgia–been really bad for about 2 weeks–and arthritis–I wonder if low iron could contribute to the intensity of the pain?? Going to have Doc check it!
Hei Marsha,
High TEA is next on your list – should be! he he
Definitely go to the Doctor’s to check things out.
But it is a known fact that Gluten-loaded BAGELS, MUFFINS AND PASTA are some of the worst foods for arthritis.
I would not want to disrupt your breakfast, but it is the fact.