Increase your iron intake to beat deficiencies

Many, if not most, women struggle to keep their iron levels up and healthy.

The role this mineral plays in a body is completely underrated, and anyone who has or is suffering with a deficiency of it can agree that its no easy mineral to replenish once very depleted. Seeing as your body doesn’t make iron, its vital that women in particular make a conscious effort to incorporate it in sufficient amounts into their diet.

Symptoms of an iron deficiency to look out for

• Unusual tiredness
• Paleness
• Shortness of breath
• Headaches and dizziness
• Heart palpitations
• Dry and damaged hair and skin
• Swelling/soreness of tongue and mouth
• Restless legs
• Brittle nails
• Other symptoms include strange cravings, anxiety, cold hands and feet and frequent infections.
• No ‘pinkness’on the palms of your hands, pale inner eyelid where it should be red.

Check this out: Boost iron levels with these delicious vegan meals (recipe)

Healthline listed 11 foods particularly high in iron

1. Shellfish

All shellfish is high in iron, but clams, oysters and mussels are particularly good sources. The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.

2. Spinach

Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption.

3. Liver and other organ meats

Organ meats are extremely nutritious. Popular types include liver, kidneys, brain and heart — all of which are high in iron. What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of.

A great read: Discover the secrets your nails reveal about your health 

4. Legumes

Some of the most common types of legumes are beans, lentils, chickpeas, peas and soybeans. They’re a great source of iron, especially for vegetarians. In order to maximise iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens or citrus fruits.

5. Red meat

Red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

6. Pumpkin seeds

Pumpkin seeds are a tasty, portable snack. In addition, pumpkin seeds are a good source of vitamin K, zinc and manganese. They’re also among the best sources of magnesium, which many people are deficient in.

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7. Quinoa

Quinoa is a popular grain known as a pseudocereal. Aside from iron, quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese and many other nutrients.

8. Turkey

Turkey meat is also a good source of iron — especially dark turkey meat.

9. Broccoli

A cup of cooked broccoli contains 1 mg of iron, which is 6 per cent of the RDI, making it a fairly good source. What’s more, a serving of broccoli also packs 168 per cent of the RDI for vitamin C, which helps your body absorb the iron better.

A recipe: Prepare delicious broccoli-cheese balls

10. Tofu

Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries. A half-cup serving provides 19 per cent of the RDI. Aside from being very nutritious, tofu also contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease and relief from menopausal symptoms.

11. Dark chocolate

Both delicious and nutritious, a 28 gram serving contains 3.3 mg of iron, which is 19% of the RDI.

Dark chocolate is also packed with several minerals and prebiotic fiber that promotes gut health.

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So basically…

Iron is an extremely important mineral for healthy functioning. One must make a conscious decision to incorporate it into their diet.

Vegans or vegetarians: Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron.

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