She Strengthens

Unlock the Power of Iron-Rich Foods for Better Health

Your body needs oxygen to function, and iron plays a crucial role in transporting oxygen from your lungs to the rest of your body. Iron is an essential mineral that’s involved in energy production, hormone synthesis, neurological functioning, and more. But did you know that your body can’t produce iron on its own? You need to consume iron-rich foods regularly to maintain optimal health.

How Much Iron Do You Need?

The recommended daily intake of iron varies from person to person. Most adults need 8-18 milligrams (mg) of iron per day, while pregnant individuals require 27 mg every day. To put this into perspective, you can get about 31% of the Daily Value (DV) of iron from a 3-ounce serving of beef liver or 28% DV from a 44-gram serving of chicken liver.

Heme Iron: The Animal-Derived Powerhouse

Heme iron is found in animal foods like meats, fish, and poultry. It’s easier for your body to absorb heme iron than nonheme iron, making these foods an excellent choice for boosting your iron intake.

• Red meat and organ meat: Beef liver, chicken liver, beef steak, and venison tenderloin are all high in heme iron.
• Shellfish: Oysters, clams, and mussels are rich in heme iron.
• Fish: Sardines, tuna, and salmon are good sources of heme iron.
• Poultry and eggs: Dark turkey meat, dark chicken meat, and hard-boiled eggs contain heme iron.

Nonheme Iron: The Plant-Based Alternative

Nonheme iron is found in plant-based foods like fruits, vegetables, grains, and legumes. While it’s not as easily absorbed as heme iron, nonheme iron is still an essential part of a healthy diet.

• Leafy greens: Spinach, Swiss chard, and beet greens are rich in nonheme iron.
• Beans and lentils: Lentils, tofu, and black beans are good sources of nonheme iron.
• Fruits and fruit juice: Prune juice, dried apricots, and dried mulberries contain nonheme iron.
• Grains and fortified foods: Fortified cereals, quinoa, oats, and pumpkin seeds are good sources of nonheme iron.

Boosting Iron Absorption

To increase your body’s ability to absorb nonheme iron, try pairing plant-based foods with sources of vitamin C, like lemon juice or orange juice. This can help enhance iron absorption and add a burst of flavor to your meals.

Symptoms of Low Iron Levels

Iron deficiency is a common condition that can lead to symptoms like fatigue, weakness, pale skin, and shortness of breath. If you’re experiencing any of these symptoms, consult with a medical professional to rule out iron deficiency.

Who’s at Risk for Iron Deficiency?

Certain individuals are more prone to iron deficiency, including menstruating women, pregnant individuals, people with certain medical conditions, and those who follow restrictive diets.

Do You Need an Iron Supplement?

If you’re diagnosed with iron deficiency, your doctor may recommend taking oral iron supplements. However, it’s essential to follow their guidance and avoid taking supplements unnecessarily, as excessive iron intake can lead to iron toxicity.

The Bottom Line

Iron-rich foods are abundant and varied, making it easy to incorporate them into your diet. By consuming a balanced mix of animal-derived and plant-based foods, you can maintain optimal iron levels and support overall health. Remember to consult with a medical professional if you have any concerns about iron deficiency or supplementation.