Since iron is a trace mineral, our bodies only require little amounts of it, despite the fact that iron is essential to health. According to the National Institutes of Health, it is necessary for the production of hemoglobin, which carries oxygen throughout our bodies. Our cells wouldn’t be able to acquire the oxygen they require to function correctly if we didn’t have enough iron, which can cause a number of problems, such as constant fatigue and shortness of breath. Additionally, brittle or spoon-shaped nails, pale complexion, cold hands and feet, frequent migraines, and dizziness can result from an iron deficiency. Not a good moment.
Nevertheless, according to Columbia University, between 17 and 30 percent of American women lack sufficient amounts of iron. People frequently ask if it’s hard to get enough iron from dietary sources alone because it’s so prevalent. The response is dependent on a number of variables, such as dietary preferences and specific nutritional requirements.
For example, vegetarians and vegans may find it more difficult to consume adequate iron in their diets than other people. This is because, according to studies published in the journal Nutrients, heme iron—found in animal-based foods like meats, poultry, and fish—is more easily absorbed by the body than non-heme iron, which is found in plant-based foods like beans, lentils, tofu, spinach, and fortified cereals. That doesn’t imply those who don’t eat much or any meat always need to take supplements, but the International Journal of Environmental Research and Public Health has revealed that eating foods high in iron along with vitamin C can improve absorption.
According to the Current Opinion in Clinical Nutrition & Metabolic Care, menstruating individuals are more likely to experience iron deficiency than non-menstruating individuals because of the monthly blood loss (assuming a regular menstrual cycle). Because of this, adults who menstruate normally require approximately 18 mg of iron daily, while those who do not regularly menstruate only require 8 mg.
All things considered, unless specifically instructed otherwise by a healthcare professional, attempting to obtain iron from food sources is usually preferable over supplements. Along with iron, whole foods also include a variety of other minerals that support health in a synergistic way. Additionally, obtaining iron through diet lowers the possibility of iron excess, which can happen when supplements are used improperly.
These ten items are good additions to your diet if you’re looking for natural sources of iron.
Spinach
Leafy greens are a great source of plant-based iron, according to many. It is accurate to say that 6.4 mg of non-heme iron can be found in one cup of cooked spinach. However, oxalates found in spinach may also prevent the absorption of iron. Thus, to improve the absorption of iron, combine spinach with foods high in vitamin C, such as bell peppers or citrus. Additionally, cooked spinach contains somewhat more iron than raw spinach, so keep that in mind if you frequently include a lot of it in smoothies.
Lentils
6.6 mg of non-heme iron can be found in one cup of cooked lentils. Additionally high in fiber, protein, and other vital elements, lentils are a flexible and nutritious complement to any diet.
Tofu
About 3.4 mg of non-heme iron can be found in half a cup of tofu. Additionally abundant in this diet are isoflavones, which are substances with demonstrated antioxidant capacity. These isoflavones might lower the chance of developing long-term conditions like heart disease and some forms of cancer.
Quinoa
2.8 mg of non-heme iron can be found in one cup of cooked quinoa. Non-heme iron is found in whole grains including wheat, millet, oats, and brown rice, which can help you consume more iron overall.
Chickpeas
Chickpeas cooked to a cup contain 4.7 mg of iron. Because chickpeas, like other legumes, contain non-heme iron, it can be advantageous to mix them with vegetables or citrus that are high in vitamin C.
Broccoli
About 1 mg of iron and a lot of vitamin C are included in one cup of cooked broccoli, which helps the body absorb iron naturally. Bonus: this vegetable also has sulforaphane, a substance with anti-cancer qualities.