1. Iron Rich Foods Equal Energy
Iron rich foods help make hemoglobin, a part of red blood cells that supply oxygen to the body. Iron rich foods also play a part in strong muscles, collagen and maintaining a healthy immune system. Iron is especially important in children, since it plays a direct role in cognitive development.
2. Eat Well With Iron Rich Foods
Iron rich foods are in nearly every food group, making it easy to get your daily dose of iron. Liver, lean beef and pork all contain iron, as do seafood, beans and lentils. Look for whole grain cereals and breads fortified with iron. Broccoli, asparagus and brussel sprouts all contain a good amount of iron, as do dried fruits like apricots, raisins and prunes.
3. Vitamin C and Iron Rich Foods: An Unbeatable Team
The body can absorb iron from animal foods, lean red meat and chicken very easily. However, it has a harder time with iron rich fruits and vegetables. Vitamin C helps the body absorb more iron from fruits and vegetables. To increase iron absorption from plant-based foods, you should eat plenty of foods also rich in Vitamin C, such as citrus fruit, tomatoes, melons and strawberries.
4. Skipping Iron Rich Foods Will Slow you Down
The average woman needs 18 mg of iron a day, while the average man needs 10mg of iron. Children and infants need between 10 and 15 mg of iron daily. Pregnant women need 27 mg daily (but only 9mg daily when breastfeeding). Not meeting these daily recommendations reduces the amount of oxygen circulating in the blood. This results in feelings of fatigue, paleness, shortness of breath and concentration problems. People with low iron levels are more susceptible to sickness.
5. To Supplement or not to Supplement
The body is very good at absorbing iron from foods. If you are running low, your body absorbs a little more and vice versa. However, some people still think they need to take an iron supplement. While pregnant women and growing children need added iron, most healthy adults can get all the iron they need from a well balanced diet. Besides, consuming too much iron causes damage to the liver and heart. Before taking an iron supplement, consult your doctor to find out if you really need it. Always keep pills containing iron away from little hands, as it is the leading cause of poisoning in children.
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