Iron Rich Foods

Iron Rich Foods

Iron Rich Foods

Anemia due to iron deficiency is becoming a worldwide health problem and though it affects men as well, women and children are especially at risk. Iron plays a vital role in cell function, helping to transport oxygen through the body via the blood. Deficiency is typically caused by a decrease in the amount of iron absorbed by the body, but can also be caused by an increased need in the body, such as pregnancy. Increasing intake of foods that are high in iron can help replenish iron naturally.

When considering food sources of iron, meat is what most often comes to mind, but there are many other foods that contain higher amounts of iron. For those who are vegetarian, it is possible to have a vegetarian diet and still obtain enough iron from foods.

Foods that are high in iron include:

  • Lentils: 6.6mg/cup
  • Spinach 6.4mg/cup
  • Chickpeas 4.7mg/cup
  • Black beans 3.6mg/cup
  • Potatoes 3.2mg/large

Deficiency signs of iron include:

  • Fatigue
  • Weakness
  • Tongue Inflammation
  • Weakened immune system
  • Chronic infections
  • Inability to regulate body temperatures

If you suspect that you have an iron deficiency, it is important to speak with a health care professional to determine what to do about increasing your iron absorption.

Adult women need about 18mg daily though women who are anemic, breastfeeding, pregnant or have other health conditions may need more. It is important to have iron levels checked before determining how much you need. Depending on age, children need between .27 and 15mg daily, and men need about 8mg daily.

If you would like to know more about how nutrition relates to anemia and other problems of iron deficiency, email me: today.

What is your favorite iron-rich food?






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