Iron is a vital mineral that plays a crucial role in maintaining overall health. It is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Without enough iron, your body can’t produce enough healthy red blood cells, leading to iron deficiency anemia.
Good sources of iron are readily available in a variety of foods. Incorporating these iron-rich foods into your diet can help ensure you meet your daily iron needs and prevent iron deficiency.
Liver is a very rich source of iron. However, it’s generally recommended to consume liver in moderation and pregnant women are advised to avoid it.
Red meat is another excellent source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods.
Beans, including red kidney beans, edamame beans, and chickpeas, are fantastic plant-based sources of iron. They are also packed with fiber and protein, making them a nutritious addition to any diet.
Nuts are a convenient and tasty way to boost your iron intake. Almonds, cashews, and pistachios are good choices and can be easily added to snacks or meals.
Dried fruits like dried apricots are concentrated sources of iron. They also provide other essential nutrients and can be a good option for a quick iron boost.
Fortified breakfast cereals are designed to provide essential vitamins and minerals, including iron. Checking the nutrition label can help you choose cereals that are high in iron.
Soybean flour is another plant-based ingredient that contributes to iron intake. It can be used in baking and cooking to increase the iron content of various dishes.
The recommended daily iron intake varies based on age and gender. For men aged 19 and over and women aged 50 and over, the daily recommendation is 8.7mg. Women aged 19 to 49, however, need a higher intake of 14.8mg per day to compensate for iron loss during menstruation. Women experiencing periods after 50 might also require similar iron levels to younger women if they are still menstruating.
While it’s generally possible to obtain sufficient iron from a balanced diet, some individuals may be at higher risk of iron deficiency. Women with heavy periods are more susceptible to iron deficiency anemia and might need iron supplements. Consulting with a GP or a registered dietitian is advisable for personalized guidance on iron intake and supplementation.
Consuming excessive amounts of iron can lead to adverse effects. High doses of iron, particularly over 20mg, can cause side effects such as constipation, nausea, vomiting, and stomach pain. Extremely high doses of iron are dangerous, especially for children, so it’s crucial to keep iron supplements out of children’s reach.
Health authorities recommend obtaining iron primarily through a varied and balanced diet. If iron supplements are necessary, it’s important to adhere to recommended dosages. Daily intake of 17mg or less of iron supplements is generally considered safe, but higher doses should only be taken under medical supervision.
