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Some people may not realize how important iron is for the body. It’s a essential mineral that helps the body function. It’s also important to get enough iron in your diet. This blog post will tell you what food is rich in iron.
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What are the best sources of iron?
There are many different types of iron, but the two most important for human health are heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because absorption of non-heme iron can vary considerably, it is important to include a variety of non-heme sources of iron in your diet. The best sources of heme iron are beef, pork, lamb, chicken, and fish. Good sources of non-heme iron include beans and lentils, tofu, spinach and other dark green leafy vegetables, dried fruits such as raisins and apricots, Iron-enriched breakfast cereals and breads
How much iron do you need?
You need iron for oxygen transport and cell growth.
Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because hemoglobin has a higher affinity for oxygen than myoglobin, muscle cells have more myoglobin than hemoglobin.
The health benefits of iron
Iron is an essential mineral that plays a vital role in many body processes. It helps to transport oxygen around the body, supports a healthy immune system, and is necessary for cell growth. Iron deficiency is one of the most common nutrient deficiencies in the world, and can lead to fatigue, weakness, and other health problems.
There are two types of iron-rich foods: those that contain heme iron and those that contain non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed by the body. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because of this, it’s important for vegetarians and vegans to be especially aware of foods that are high in non-heme iron and to eat them with foods that enhance absorption (such as vitamin C–rich foods).
Here are some good sources of heme and non-heme iron:
Heme iron:
-Meat, poultry, and fish: chicken liver, beef liver, clams, oysters, tuna canned in water or oil
Non-heme iron:
-Beans and lentils: soybeans, white beans, chickpeas
-Tofu
-Dark leafy greens: spinach , kale
-Fortified breakfast cereals
-Enriched grain products: pasta , rice
-Dried fruit: raisins , apricots
The risks of iron deficiency
Iron is an essential mineral that our bodies need in order to function properly. It helps carry oxygen in our blood and contributes to the health of our cells, skin, hair and nails. However, iron can also be dangerous if we have too much of it in our system.
While iron deficiency is more common than iron overload, both conditions can lead to serious health problems. Iron deficiency can cause anemia, fatigue and general weakness. Iron overload can damage the liver, heart and other organs.
So, what food is rich in iron? Here are some examples:
-Red meat
– poultry
– seafood
– beans
– lentils
– spinach
– broccoli
– kale
The signs and symptoms of iron deficiency
The most common symptom of iron deficiency is fatigue. This is because iron is necessary for the production of hemoglobin, which carries oxygen in the blood. Other symptoms may include:
– Pale skin
– Shortness of breath
– Weakness
– Dizziness
– Fast or irregular heartbeat
– Cold hands and feet
– Brittle nails
– Headaches
– Cravings for nonfood items such as dirt or ice
If you suspect that you may be iron deficient, it is important to see a doctor for a blood test. Anemia, or low red blood cell count, is the medical term for iron deficiency.
How to treat iron deficiency
If you have iron deficiency, you may need to take iron supplements and eat foods that are rich in iron. The recommended daily allowance (RDA) for iron is 8 mg for women and men over age 50, 18 mg for men under age 50, and 27 mg for women who are pregnant or lactating.
There are two types of dietary iron — heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because absorption of non-heme iron varies greatly, it is hard to predict how much will be actually be absorbed from a particular food. As a result, the amount of non-heme iron listed on food labels may be misleading.
To improve the absorption of non-heme iron:
-Eat foods that contain vitamin C along with those that contain non-heme iron. Vitamin C improves absorption of non-heme iron.
-Avoid drinking tea or coffee with meals. These beverages contain substances that decrease the absorption of non-heme iron.
– Cook in cast-iron pans. This will add small amounts of Iron to your diet
The bottom line on iron
Iron is an essential mineral that our bodies need for a variety of functions. It can be found in a variety of foods, including meats, poultry, seafood, beans, lentils, nuts, seeds, and leafy greens. The type of iron in food is known as non-heme iron and it is not as easily absorbed by the body as heme iron, which is found in animal products. Because of this, vegans and vegetarians may need to be especially aware of their iron intake and may need to take supplements to ensure they are getting enough.
