Whether you like it iron pump In the gym or pump your legs On the treadmill, it is essential that your body gets enough iron.
From transporting oxygen to muscles and helping build connective tissue to supporting basic cell function, iron is essential to a healthy body.
Fortunately, it’s easy to get enough of this essential mineral when you know which foods are high in iron.
What is iron?
Iron is a natural mineral and essential nutrients. This means that our bodies need it to function normally but cannot produce it on its own.
Therefore, it must be included in the diet. Fortunately, plenty of foods contain iron — including meat and plant sources — as well as a variety of iron-fortified foods.
Heme vs non-heme iron
There are two main types of dietary iron: heme and non-heme. Heme iron is found in red meat, poultry, and seafood, while non-heme iron is found mainly in plant foods.
One other key difference: Heme iron offers higher bioavailability, making it easier for the body to absorb, explains Andrea N. Giancoli, MPH, RD.
To help your body better absorb non-heme iron, pair it with animal products or plant foods that are high in iron. Vitamin Csays Giancoli.
Both work to help make non-heme iron better available for absorption.
Fortunately, your body does not differentiate between how it uses heme and non-heme iron. So whether you are a vegetarian Or omnivorous, it is possible that you are getting all the iron your body needs.
What does iron do to the body?
Iron plays an essential role in Many functions within the body‘ says Amy Guerin, MS, RDN, owner Nutrition Amy Guerin in the New York City area. “It includes helping to form hemoglobin, which transports oxygen throughout the body, as well as playing a role in the formation of certain body hormones and connective tissue.”
Iron is also essential for growth and development, normal cellular function, and the formation of myoglobin, a protein that helps provide oxygen to muscles.
How much iron do I need?
The How much iron do you need It depends on a number of factors including your age, gender and diet.
For adult men, the recommended dietary allowance (RDA) is 8 mg per day.
However, adult premenopausal women need more iron – 18 mg per day – because of what is lost during the menstrual cycle.
Racial Discrimination Act for vegetarians Vegetarians are almost twice as high, since non-heme iron from plants provides lower bioavailability.
The U.S. Food and Drug Administration (FDA) has set daily values (DV) for labeling foods Based on their highest RDA values.
So the DV for iron is 18 mg for Americans over 4 years old.
Can You Get Too Much Iron?
“It’s possible to get a lot of iron, but it’s usually not from food,” Giancoli explains. “The gut helps regulate iron absorption, so unless you have some kind of malabsorption in the gut, it’s very difficult to get a lot of iron from food.”
Iron supplements are often the cause in rare cases of iron overload, and can cause stomach upset, constipation, nausea, abdominal pain, vomiting, and fainting.
How do I know that I suffer from iron deficiency?
Although iron deficiency is Most common undernutrition In the United States, it is still relatively rare.
Some groups, including teenage girls, women with heavy menstrual flow, pregnant women, regular blood donors, and those with cancer, heart failure or gastrointestinal disorders, have a higher risk of iron deficiency.
Search It also found that some racial groups such as black females and Mexican Americans face higher risks.
“Iron deficiency may go unnoticed unless blood tests are done,” says Giancoli.
On the other hand, true iron deficiency can lead to infection Iron deficiency anemia and more severe symptoms, Gorin explains. “Symptoms of anemia They include fatigue, pale skin, irritability, decreased appetite, and feeling dizzy.”
Severe anemia can also lead to digestive problems, impaired cognitive and immune function, and difficulty regulating body temperature.
Ask your doctor to get a blood test if you are concerned that you may have an iron deficiency.
16 Good Sources of Iron
So what food sources of iron should you consume to keep your body performing optimally?
according to Food and Drug AdministrationA food may be considered a “high” or “excellent source” of iron if it contains 20 percent or more of the DV (3.6 mg) and a “good source” of iron if it contains 10 to 19 percent of the DV (1.8 to 3.5 mg).
Whether you are a meat or vegetable lover or both, there are a variety of iron-rich foods that can help you meet your body’s daily needs.
1. Liver
iron: varies | service: 3 oz cooked
Liver may not be part of your typical weeknight dinner rotation, but you’ll get a massive amount 10 mg of iron from chicken liver and 6 mg of braised beef liver.
2. Tofu
iron: 7 mg | service: raw cup
This same serving of tofu also provides 10g of protein and 40 percent of the DV for calcium.
3. Fortified breakfast cereals
iron: varies | service: Varies according to density
Many breakfast cereals are 100 percent fortified (or more) from DV to iron. Be sure to check the label to make sure it’s low in sugar, too.
4. Dark Chocolate
iron: 3.4 mg | service: 1 oz.
Wrap our arm—an ounce of dark chocolate (70-85 percent cocoa solids) is a delicious way to get 19 percent of your RDA if you’re a woman and 43 percent if you’re a man.
5. Beef
iron: varies | service: 3 oz cooked
Red meat is a good source of iron, but the amount depends on the cut. Advance share chuck 3 mg of iron, while containing the same amount of ground meat 2.5 mg.
6. Oysters
iron: 8 mg | service: 3 oz cooked
Three ounces of oriental oysters (also known as Atlantic oysters, Virginia oysters, or American oysters) are an excellent source of iron and are off the charts in zinc content.
7. White beans
iron: 4 mg | service: canned cup
Half a cup of canned white beans such as cannellini or northern beans are an excellent source of iron, which also contains 10g of protein and 6g of fiber.
8. Morel mushrooms
iron: 4 mg | service: raw cup
Look for morel mushrooms, known for their honeycomb-shaped appearance, fresh at farmers’ markets in mid- to late spring, or dried at your local grocery store.
9. Pumpkin seeds
iron: 3 mg | service: 1 ounce, dried
Pumpkin seeds are not only high in iron but also have healthy magnesium, zinc and copper values, and contain more protein than carbohydrates.
10. Lentils
iron: 3 mg | service: cooked cup
For added convenience, look for precooked lentils in the refrigerated section of your grocery store to add to salads, sides, or soups.
11. Spinach
iron: 3 mg | service: cooked cup
Popeye was onto something! Mix spinach with scrambled eggs or serve it with roasted chicken to help your body use this source of non-heme iron more efficiently.
12. Kidney pills
iron: 3 mg | service: cooked cup
Add beans to your next batch of chili, soup or curry and you’ll not only get a good source of iron, but you’ll also get 8g of protein and 7g of fiber.
13. Sardines
iron: 3 mg | service: 3.75 ounce canned
Drain the oil and add the sardines to pizza, pasta dishes, or homemade Caesar dressing.
14. Hummus
iron: 2 mg | service: cooked cup
Whether you call it hummus or hummus beans, pop them in the oven with spices for a crunchy snack or make your own hummus.
15. Potatoes
iron: 2 mg | service: 1 large baked potato
You’ll have to eat whole potatoes (meat and skin!) to get their full iron supplement.
16. Fertilized Egg Noodles
iron: 2 mg | service: 1 cup cooked
Whole-grain pasta is usually preferred, but the added iron (plus thiamine, niacin, riboflavin, and folic acid) makes egg noodles a good source of the mineral.
17. Cashew
iron: 2 mg | service: 1 oz.
Roasted or raw cashews are not only a good source of iron but also heart-healthy fats.
Discussion about this post