A lack of iron (anemia) makes it difficult for red blood cells to deliver oxygen to your body.
Symptoms of anemia may include fatigue, chest pain or shortness of breath, cold hands and feet, dizziness and headache, poor appetite, and unusual cravings for substances such as ice, dirt, or starch. (alnivory – Pica). However, the most well-known symptom is hair loss, as well as weak nails.
Children and pregnant women are usually deficient in iron. However, there are certain foods that you can include in your diet to meet your body’s needs for this particular metal.
How much do you need per day
Non-pregnant women ages 19 to 50: 18 milligrams (mg)
Pregnant women: 27 mg
Women age 51 and older: 8 mg
Men aged 19 and over: 8 mg
Infants and children: 7-16 mg, depending on age
Avoid excessive iron consumption
Do not get more than 45 mg of iron per day if you are a teenager or adult, and more than 40 mg per day in people aged 13 and under.
Heme and non-heme iron
“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Dr. Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family and a nutrition consultant in private practice in New York City. Meat, poultry and seafood contain both heme and non-heme iron.
Heme iron is more easily absorbed by the body than plant-based non-heme iron. So it can be beneficial to get both types in your diet, adds Largeman-Roth. You’ll need to aim for almost twice as much iron per day (about 1.8 times more) if you don’t eat meat.
Foods rich in iron
Red meat and liver: Eggs, red meat, liver and offal are top sources of heme iron. According to the US Department of Agriculture (USDA), in addition to some non-heme iron, many animal proteins have heme iron, including:
ground beef:
100 gr. of 93% lean ground beef provide 2.63 mg of iron
eggs: 1.68 mg of iron per two large eggs
turkey: 1.23 mg per 85g. turkey
pork loin: just over 0.5 mg per 85 g.
Offal, such as liver and intestines are particularly rich in iron. For example, 113 grams of chicken giblets have 6.1 mg of iron, making them an excellent source. Also, liver has a high iron content. Just 30g. of pork liver contain 6.61 mg of iron. If. Of course, if you have high cholesterol or are pregnant, avoid liver. Liver has a high cholesterol content (30g contains 85.3 mg of cholesterol) and research links liver consumption to possible birth defects.
Oysters and clams: According to the USDA, 5 raw oysters provide 3.23 mg of iron. They are also an excellent source of zinc (27.5 mg), as well as vitamin B12 (6.1 mg). Zinc helps the immune system fight off viruses and bacteria, and vitamin B12 helps maintain healthy nerves and blood cells.
Chickpeas: Chickpeas provide 3.7 mg of iron per cup. They also provide lean, plant-based protein (14.6 g per cup). If you don’t like their texture, puree them to make homemade iron-rich hummus. Adding lemon juice to hummus will increase vitamin C and help your body more easily absorb the non-heme iron in legumes. When you eat an iron-rich food at the same time as a vitamin C-rich food, you enhance your body’s ability to absorb iron.
Fortified Cereal: A bowl of cereal is an ideal choice to start your day with a good dose of iron. Check the package for the amount of iron per serving. And be sure to choose cereals with the least added sugar. Also, the dietary fiber contained in whole grains can help relieve constipation and reduce the chances of developing diabetes and heart disease.
Pumpkin seeds (pasatembos): A portion of 30 g. of purified pasatembu has 2.7 mg of iron. Add the seeds to homemade trail mix or bread or muffin recipes, or use them as an additive to yogurt, cereal and salads. In addition, the 30g. passatembu also provide 7 g. protein.
Edamame soybeans: One cup of green soybeans contains about 9 mg of iron. It is also a good source of other minerals such as copper, which helps maintain healthy blood vessels and the immune system.
Lentils: Another legume that provides iron, are lentils. Cooked lentils offer about 6.6 mg of iron and 15.6 g of fiber per cup. Fiber may help lower cholesterol and stabilize blood sugar.
Spinach: Spinach is an excellent source of iron. 1 cup (frozen and then cooked spinach) provides 3.72 mg of iron, as well as some protein, fiber, calcium, and vitamins A and E.
Calcium is essential to keep your bones strong. Vitamin A is beneficial for vision and the immune system. Vitamin E helps vision, blood, brain and skin.
Sesame seeds: Contains 1.31 mg of iron per tablespoon and provide a number of other essential nutrients, including copper, phosphorus, vitamin E and zinc.
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