Foods High In Iron - foodshighiniron.us
Live Fit with Foods High in Iron
It is all too common today to hear about people suffering from anemia, a situation brought about by the body’s inability to produce a sufficient amount of red blood cells. These cells, which contain hemoglobin, are vital in transporting oxygen to organs and tissue. The production of hemoglobin requires iron, so when there is a deficiency of iron, anemia can develop, causing extreme fatigue.
Along with fatigue, symptoms of anemia include shortness of breath, brittle nails, weakness, pale skin, irritability, cold hands and feet, and the chance of more infections.
Why Iron is Important
The flow of oxygen from the lungs to other parts of the body is necessary to ensure a healthy life. When iron is ample, it is stored in muscles and used appropriately. In addition, iron is a part of enzymes that aid in functions like digesting foods.
All of this makes iron an essential mineral. An absence of iron can lead to severe organ failure. It can also delay normal infant motor function, affect the mental functions of teenagers, and increase the risk of premature births in pregnant women.
Preventing Iron Deficiency
The best way to prevent iron deficiency is to adhere to the daily recommended allowance. For female adults age 19 to 50, this is 18mg per day. After that, 8mg is advised. For male adults 19 and older, the recommendation is for 8mg per day. For infants, children, pregnant and lactating women as well as those in other age groups, see the chart provided on the Centers for Disease Control and Prevention website Here.
The way to get this much-needed iron is to regularly eat foods high in iron, thereby preventing the onset of anemia or helping to restore a person to health if they already suffer from the illness.
There are several iron rich foods to enjoy, including red meats, turkey or chicken giblets, and liver. In addition, other foods with iron are dark and leafy greens, artichokes, egg yolks, and dried fruits (prunes and raisins). Other good sources of iron are iron-enriched cereals and grains, mollusks, such as oysters, clams, scallops, beans, lentils, chick peas, and soybeans.
A Closer Look at Some Iron Rich Foods
- Red meats like beef contain 2.1 to 3.1mg of iron per every 3 ounce serving. Just be careful of excess saturated fat by choosing top round or eye round options.
- Organ meats like turkey or chicken giblets and liver can provide up to 9.9mg of iron. They also contain high amounts of Vitamins A and B12.
- Dark, leafy greens such as spinach and collards are good, especially spinach that provides 3.2mg of iron with just a half cup serving.
Iron-enriched cereals and grains have an added benefit of also containing zinc, calcium, and magnesium. However, it is very important to read the nutritional labels to ensure a proper balance between iron and other unhealthy ingredients.
A can of drained clams offers 23.8mg of iron per 3 ounces, while cooked oysters provide 10.2mg. A plus about clams is that have less contaminants than most other seafood. They are high in omega-3 fatty acids, too. Oysters, meanwhile, are also high in protein while being low in fat.
Keeping these foods high in iron on the menu is a good way to keep the body functioning properly and preventing anemia and other maladies caused by iron deficiency.
More foods with iron:
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