A Practical Guide To Iron

Everyone needs to have iron in their bodies. It helps red blood cells transport oxygen to all of the necessary cells and tissues out there. Having enough iron prevents medical conditions such as anemia. Even being slightly deficient can cause fatigue! The great news is that it is very easy for individuals to get enough iron. There are countless foods that are rich in iron out there!

In addition to finding iron in foods, individuals can boost their iron by taking iron supplements. Some other dietary supplements also contain small amounts of iron! Individuals may require blood transfusions to cure iron deficiency. Too much iron in the body needs treatment as well! Of course, individuals must talk to their doctor if they need treatment for iron issues.

What Is Iron?

Iron is a natural mineral found in the body. It is a vital part of hemoglobin, which is the protein that helps blood deliver oxygen throughout the body's cells. It is also found in myoglobin, which ensures muscle tissues get enough oxygen! Iron also produces some hormones and connective tissue. Individuals need to consume iron in their diet to keep up its function in the body. Iron is found in dark and leafy green vegetables, such as kale, and red meat. The iron found in animal products like red meat is more easily absorbed than iron found in vegetables. Thankfully, the body only needs a small amount of iron. Individuals can easily consume the appropriate amount if they follow a balanced diet.

Continue reading to reveal details on the best sources of iron next.

Sources Of Iron

If individuals keep to a well-balanced diet, they will not have any trouble getting enough iron! Individuals who consume animal products have it the easiest. They can get their iron from lean beef and lamb, as well as the liver from chicken, beef, and pork. Clams and oysters also contain lots of iron. A six-ounce portion of lean beef has approximately six milligrams of iron. This is equal to thirty-four percent of the recommended daily intake of iron! Ten clams provide individuals with 26.5 milligrams of iron!

Individuals who do not eat meat have to find their iron from other sources. However, they have quite a few options! A couple of eggs for breakfast lets individuals consume a little over three milligrams of iron. A handful of pumpkin seeds contains approximately twenty-three percent of the recommended daily intake. Many other nuts and seeds fall into this as well! Beans are another great source of iron. Dark chocolate can provide a few extra milligrams of iron too! Of course, vegetarians and vegans cannot forget about their dark and leafy green vegetables like spinach and kale! Many, however, will need to rely on foods that are fortified with iron!

Discover the facts about iron deficiency next.

Iron Deficiency

In many cases, anemia is an iron deficiency! Individuals who have an iron deficiency cannot rely on their diet alone to help them get the iron they need. They are going to need supplements such as ferrous gluconate to treat anemia and boost their iron. Individuals who are deficient in iron will encounter symptoms such as fatigue, a poor appetite, dizziness, pale skin, as well as nails that break easily. However, they should not take an iron supplement without talking to their doctor! Doctors will advise patients if a supplement is necessary. If it is, they will also talk to patients about the right dose and how to take the supplement for the best effects!

It is possible to have too much iron. Read about the effects of this next!

Effects Of Too Much Iron

Iron is necessary in the body, but it is possible to have too much iron! Individuals can have too much iron for several reasons. One of these is if they take too many iron supplements or are at an unnecessarily high dose! They may also be eating too much iron in their diet. They may also be following an iron-rich diet while also taking iron supplements! Signs that an individual has too much iron in their body include skin discolorations, an irregular heartbeat, fatigue, and pain in the abdomen. The skin discolorations in this case usually make the skin appear gray or brown! Dealing with any of these symptoms requires a visit to the doctor. Too much iron is very serious and must be treated. Thankfully, individuals can reverse the effects of too much iron reasonably quickly if they act fast!

Reveal details on the recommended iron intake and supplements next.

Recommended Intake And Supplements

Individuals need different amounts of iron, depending on their age and sex. Their overall health also matters! The amount of iron that individuals need to consume to get the right level in their body will vary based on the foods they eat. Specifically, individuals who get their iron from plants and follow a plant-based diet need to eat almost double the amount of iron compared to someone who eats meat. This is because individuals absorb iron from animal products much easier than plants, so they need to eat more to compensate! Of course, diet is the best way for individuals to get the iron that their body requires to function. However, as mentioned, individuals who struggle with getting enough iron can talk to a doctor. Dietary supplements for iron are out there, and they are incredibly helpful! Women, who need more iron than men on average, will find that there is a small amount of iron in the multivitamins geared towards them. This can be quite healthy as well!

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