Generally, speaking women are smaller than men. As a result, our nutritional requirements—from protein, carbohydrates, and fats to vitamins and minerals—are often less than our male counterparts.
But not necessarily when it comes to iron: We often need more iron than men.
Women need 18mg of iron each day and most of us don’t pay attention to this until we become chronically tired and discover that we are deficient in iron. If we become too anemic—meaning our red blood cells become low in hemoglobin—sometimes a blood transfusion is required. If our levels of hemoglobin are less than 12 grams per deciliter we are considered anemic.
Our body needs iron to function properly. We cannot live without it! Low iron can result in a variety of symptoms, such as fatigue low energy, and shortness of breath. Dizziness, leg cramps, and insomnia are also common symptoms of low iron. A fast heartbeat can also occur when we have too little iron in our bodies.
Iron deficiencies are more common now than they have ever been. A large number of women are suffering from an iron deficiency, due to digestive problems caused by eating too much-processed food, not enough vegetables, and little red meat. The statistics also show that 75 percent of all teenage girls are suffering from iron-deficiency anemia, which is a very
Spinach is a good source of iron and has 2.71mg in 100g of spinach. Many people eat spinach in large quantities, but that really only makes the recipe worse. A better way to eat spinach is to eat it with other foods. You can get a lot more from eating spinach with other ingredients, such as meat, fish,
A beef hamburger contains 2.4mg of iron per 100g of beef, the equivalent of a 750g steak, which is nearly two pounds.
When you’ve gone through a rough time and need an iron boost, you can find comfort and help with those periods in the following lines: “Iron is very important during menstruation and pregnancy. Iron is one of the main foods that we need to stay healthy. It keeps our blood moving and helps us function properly at all times.
Some women lose as much as 1mg of iron each day during their period, meaning you could lose as many as 5 to 7mg of iron each month. And when you’re pregnant, you need iron not just for yourself but also for your growing baby and the iron your fetus requires to survive. After giving birth you will need 27 milligrams of iron a day. For the first six months after childbirth, your body requires more iron than it did before pregnancy.
Raw Diet or Iron Supplement?
If you feel you are not getting enough iron in your diet, take a supplement to help boost your intake. Iron is an essential nutrient that is necessary for good health. Iron acts as a powerful antioxidant, which helps to reduce damage caused by free radicals. Iron also plays a role in the production of melatonin, which helps to reduce cramping pain and swelling. The daily requirement for iron can be met through diet or supplements.
For some women, iron is best obtained from food sources. Studies have shown that iron deficiency in pregnant women is linked with cognitive deficits in the children. Umm, yes, we can see why some ladies might want to turn to whole foods for their iron needs and not rely on supplements.
If you’re looking for a way to get iron, here are some foods that are especially high in iron.
- Shellfish: Clams are high in iron, especially oysters and mussels. For example, 100g of clams has about 28mg of iron.
- Organ meats : Although it might not sound appealing, there is tons of iron in organ meats such as liver, kidneys and hearts. For example 100g of beef liver has 6.5mg of iron. Organ meat is also high in B vitamins and vitamin A which are important for maintaining your iron levels (more on this in Chapter 5 ). Liver also contains vitamin a moment
- Pumpkin seeds: If you can’t stand the taste of liver or clams on your pumpkin seeds are another great source of iron. 1 ounce (or 28 grams) of pumpkin seeds has 4.2mg of iron.
- Turkey: Not only is dark meat tastier than the white meat, it’s also higher in iron. 100 grams of dark turkey meat has 2.3mg of iron per serving.
- Broccoli: Though not as high as some of the other food sources, one cup of cooked broccoli contains 1mg (milligram) of iron. It also has vitamins needed to help you absorb iron.
Other Vitamins and Minerals to Consider
Vitamin B12 vitamin C and folate are all involved in the production of hemoglobin, particularly hemoglobin. Your body uses hemoglobin to produce heme–part of hemoglobin. Some foods high in folic acid include leafy greens and beans eggs and citrus fruits.
Some foods high in the B vitamins include salmon beef liver and tuna. For vitamin C, such as broccoli cauliflower green and red peppers strawberries lemons tomatoes and squash can be found.
Iron deficiency anemia is a problem that affects many Americans. Even if you’re getting enough iron, you can still be deficient if you don’t absorb it properly into your body..
Vitamin A and beta-carotene are good for your health. Foods high in vitamin A are fish liver sweet potatoes and squash while foods high in beta-carotene include carrots sweet potatoes and squash.
You might also like:
- How Iron Boosts Exercise Performance In Women
- What Athletes Need To Know About Iron Deficiency
- Iron Supplementation In Runners: Enough Is Enough
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