According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide – especially among children and pregnant women – and the only nutrient deficiency common in developed countries. And this is a big problem because this mineral is very important in the daily functioning of our body.
Iron; It is used by the body to help transport hemoglobin in blood cells from our lungs to our muscles and other organs. Blood cells use hemoglobin to help transport carbon dioxide from other parts of the body to the lungs. In addition, the body needs iron to produce certain hormones and connective tissue.
Iron is a mineral you really don’t want to lack. A condition called iron deficiency anemia (or simply anemia). Not getting enough iron makes it difficult for your blood cells to deliver the oxygen your tissues and organs need. Symptoms to look out for include feeling tired or not getting energy, stomach discomfort, trouble concentrating or remembering, trouble keeping your body temperature regular, or getting easily infected or getting sick.
How much iron should you take?
Women between the ages of 19 and 50 should get 18 milligrams (mg) of iron per day and 27 mg if they are pregnant. (The amount of blood in your body increases when you are pregnant because you supply oxygen to your baby’s organs and yourself; it requires more iron.)
Women over the age of 50 need less iron – just 8 mg per day – women need less iron after they stop menstruating.
Men aged 19 and over need 8 mg of iron every day.
According to the recommendations of the National Institutes of Health, children and infants should be between 7 and 15 mg per day depending on their age. (Note: You may also be getting too much iron. Do not exceed 45mg a day for teenagers and adults, and 40mg a day for children 13 and under.)
The good news is that many common foods are rich in iron, from chocolate and pumpkin seeds to certain grains and red meats.
There are two types of iron: iron from animal sources and iron from plant sources. These two are different from each other.
Iron from animal sources is more easily absorbed by the body than plant-based iron, so getting both nutrients in your diet is important. If you only rely on plant sources, you should aim for nearly twice as much iron per day.
Let’s take a look at 10 foods high in iron that can help you get all the minerals you need:
1- Eggs, red meat, liver and offal are the most important sources of Heme Iron.
2- Oysters and mussels are rich sources of iron.
3- Chickpeas are the powerhouse of vegetarian-friendly iron.
4- Breakfast cereals contain increased iron.
5- Pumpkin Seeds may be small, but they contain a lot of iron.
Soybeans are packed with a lot of iron and other essential nutrients.
7- Black Beans are also a good source of iron.
8- Lentil is another legume that contains a lot of iron.
9- Sesame is also a seed high in iron.
10- Spinach (You should cook for higher iron gain.)