Iron is mineral your body needs for several functions, such as oxygenating your blood. If you eat a diet that consists of too many iron-poor foods, you put yourself at risk for developing anemia. Conversely, getting too much iron can have negative effects as well and lead to several adverse symptoms. The key is to eat a balance of foods to meet your requirement for iron. Talk to your doctor before changing your diet.
Good Sources of Iron
The best way to identify what foods are poor in iron is to learn which are rich in the mineral. Good sources of iron include dried beans, dried fruits, egg yolks, liver, lean beef, oysters, salmon, tuna, leafy green vegetables and whole grains. However, your body more readily absorbs iron through animal sources, as opposed to plant sources, so it is best to eat a combination of the two for optimal absorption. For example, if you consume a serving of fish with a serving of dark leafy greens, you can triple your body's ability to absorb the iron found in the plant. Eating citrus fruits rich in vitamin C can also help your body absorb iron.
Iron-Poor Diet and RDA
If your diet does not include adequate amounts of iron-rich foods, you are probably eating too many iron-poor items, such as white bread and pasta, processed snack foods, baked goods, or light-colored vegetables rather than dark green ones. Similarly, if you follow a strict vegetarian or vegan diet, you may be at risk for developing an iron deficiency. The RDA of iron for men 19 and older is 8 mg per day and 18 mg for women. If you do not like to eat iron-rich foods or are unable to get enough of them in your diet, talk to your doctor about taking an iron supplement.
Dangers of Symptoms of Iron Deficiency
Iron deficiency is the number one nutritional disorder in the world, and according to the World Health Organization, as much as 80 percent of the total population may have a deficiency of this mineral. A diet that consists of iron-poor foods can result in anemia, and the symptoms of this condition include fatigue, shortness of breath, headaches, dizziness, irritability and unintentional weight-loss. Seek medical attention if you experience these symptoms or need help learning how to include more iron-rich foods in your diet.
Too Much Iron
You can potentially consume too much iron, although the likelihood is small. Symptoms of iron poisoning are similar to those of iron deficiency and include fatigue, dizziness, nausea, vomiting, shortness of breath and skin discolorations. If you have too much iron built-up in your blood, you may also have a genetic condition known as hemochromatosis, which alters your body's ability to control your iron levels. Treatment typically includes eating a low-iron diet and receiving regular blood removal.
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