Iron is needed for the formation of red blood cells, which help to transport oxygen around your body. Blood loss, a low absorption or a low dietary intake of iron reduces the number of red blood cells in your body. This can lead to iron deficiency or iron deficiency anemia. This is currently the most widespread nutritional problem in the United States. This condition causes weakness, poor work performance and shortness of breath. Consuming iron-rich foods will prevent or treat iron deficiency anemia.
Recommendations
Children ages 1 to 18 require 7 to 15 mg of iron per day, depending on the age and gender. Young children with iron deficiency may develop learning difficulties and become tired easily. The recommended allowance of iron for adult men ages 19 to 50 is 8 mg and adult women is 18 mg per day. The demand for iron during pregnancy increases to 27 mg per day as extra red blood cells are supplied to the fetus.
Iron From Animal Sources
Consuming iron-rich foods from animal sources will significantly increase your blood levels. Poultry, beef and seafood provide an excellent source of iron. The iron in these sources are also more readily absorbed in your gut than the iron found in plant sources. Health Castle lists chicken and beef liver as rich sources of iron. For example, chicken liver provides 70 percent of the daily value in a 3.5 oz. serving. Clams, oysters, mussels and sardines are also some of the best sources of iron.
Iron From Other Sources
Iron is naturally found in plant sources including cooked lentils, beans, chickpeas, dried raisins, apricots and prunes. The U.S. Department of Agriculture notes that kale, broccoli, spinach and turnip greens are some of the best vegetable sources of iron. Some foods are enriched with iron and other minerals to help you reach your daily allowance. These "fortified foods" include breakfast cereals, white rice, pasta, grits and bread.
Considerations
Pregnant women must avoid eating liver as this food contains high levels of vitamin A. Although you need some vitamin A, too much can harm your fetus. If you are vegetarian and avoid animal foods, you may require iron supplements to prevent developing iron deficiency. Combine foods rich in vitamin C with iron-rich foods to enhance the absorption of iron in your body. Foods rich in vitamin C include tomato, tomato juice, Brussels sprouts, green and red peppers. Avoid consuming soy products, tea, coffee and whole grain with your meal as this interferes with iron absorption.
Member Comments