Iron-Rich Foods To Add To Your Diet

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Iron is one of the most important minerals for human health. The mineral is essential for both physical and neurological development, as well as the production of red blood cells. It is also one of the most common deficiencies (alongside Vitamin A and iodine) worldwide. A conscious effort to incorporate more iron rich foods into your diet will support hormone synthesis, combat the most common type of anemia, and boost daily energy levels. Here are some of the healthiest and tastiest foods to increase your iron intake.

Red Meat & Shellfish

Red meat is an excellent source of heme iron, which is absorbed more quickly than plant-based non-heme iron. Red meat also contains other key nutrients like protein, fat, selenium, and zinc. Several types of shellfish are also blessed with high iron content. The best meat and fish options are:

Green Veggies

Several green veggies, especially leafy vegetables, are a great source of non-heme iron. It takes longer to absorb but offers all the same benefits. Options include:

Legumes (Beans)

A variety of legumes are high in non-heme iron, as well as Omega-3 fats and other healthy nutrients. Some of the best options to consider are:

Other Iron Rich Food Sources

While the above options will help increase your iron levels, the daily intake can be further supported by a range of foods like:

Benefits of an Iron Rich Diet

A diet filled with lots of iron rich foods isn't only great for treating anemia, it's also shown to support immune systems, gastrointestinal processes, and body temperature regulation while additionally supporting energy and focus. Iron rich foods are also regularly consumed by athletes as they have a direct impact on athletic performance, muscle metabolism, and healthy connective tissues.

Conversely, low iron levels may cause high heart rates, low blood pressure, low red blood cell counts, low hemoglobin, and chronic fatigue. It can also cause complications in pregnancy, including premature birth, as well as learning difficulties in children.

Conclusion

Iron is an essential mineral that millions of people are deficient in. So, an active effort to hit at least 8mg/day (men and older women), 18mg/day (women), or 27mg/day (pregnant women) is highly advised. While red meat and shellfish are perfect options thanks to high concentrations of heme iron, there are many plant-based options to hit your daily recommendation. With such a wide variety of great-tasting foods containing iron available, there's no excuse to avoid making it a staple of your daily nutrition plan - not least because the health benefits are huge.

| iron | nutrition | healthy foods


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