Best Dietary Sources of Iron
Getting enough iron in the diet can be challenging especially for those who are trying to lose weight. Yet, iron is an incredibly important mineral for health. Iron helps us feel strong because it is essential to carrying oxygen from our lungs to the rest of our bodies. Iron is part of the hemoglobin and is also responsible for playing a role in the storing and utilization of oxygen by our muscles.
Iron deficiency affects many people, especially those who tend to eat less meat. Women are also more subject to iron deficiency because of menstruation. Those individuals with stomach and intestinal disorders can also be at risk of low iron because their bodies may have trouble absorbing this mineral.
Iron deficiency is actually the most common nutritional deficiency in the United States. Iron deficiency contributes to anemia, which can have very major consequences for health and wellbeing.
Getting enough iron in your diet doesn’t have to mean eating red meat every day. In fact, in order to get a good amount of iron and increase absorption, you need to add some vegetarian sources to your diet. Vitamin C is crucial to iron absorption so try pairing iron rich foods with ones rich in vitamin C.
The best iron sources of food are however meats. Try organic liver meats, beef, lamb, duck, shrimp, and sardines. Iron fortified cereals, breads and soy products can also be great sources. Beans, lentils, molasses, spinach and other green vegetables are also important. Prune juice and pumpkin and squash seed kernels are also good sources. Finally, chickpeas provide some iron while also being a complete protein.
If you’re worried about getting enough iron in your diet, see your physician. A simple blood test can tell you whether or not you are low in this mineral. Anemia and low iron can generally be treated with iron supplements, but be sure not to take these unless advised to do so by your physician. Too much iron can be hard on the liver.
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