Worried about not having enough iron in your diet? This article is for you.
Iron is one of the more crucial minerals that have many roles to assure proper bodily function. It plays a huge role in the creation and function of red blood cells, who are in charge of transporting oxygen to all your organs. It is also crucial for energy metabolism and the immune system.
Some visible signs you are lacking iron in your diet are, firstly, anemia (which can be detected with fatigue and weakness), but also a decrease in immune function (after which you end up getting sick more often), and improper development in children.
Over-consumption of iron, which doesn’t happen usually with a diet, but moreso when supplements are taken, is gastro-intestinal discomfort, such as diarrhea.
How much iron do I need in a day?
For adult women: 15 to 18 milligrams a day. This number drops down to 8 milligrams a day after the age of 50.
During pregnancy: 27 milligrams a day
For adult men: 8 milligrams a day
For kids over 1 year of age: between 7 and 10 milligrams a day
Lucky for us, there has been a lot of research, which allows us to know exactly what nutrients our food contains. To help you maximize your iron in your day, here is the list of the top 10 food sources of iron:
Sesame seeds: 15 milligrams of iron per 100 grams of food
Chicken liver: 13 milligrams of iron per 100 grams of food
Oysters/mussels: 7.5 milligrams of iron per 100 grams of food
Almonds: 5 milligrams of iron per 100 grams of food
Beef (lean): 3 milligrams of iron per 100 grams of food
Sardines (canned, in oil): 3 milligrams of 100 grams of food
Whole-wheat enriched toast: 1 milligram of iron per toast, or 2.5 milligrams of iron per 100 grams of food
The following foods all have the same amount of iron per 100 g (1,5 milligrams of iron/100 grams of food):
canned tuna, canned red kidney beans, extra-firm tofu, cooked quinoa, enriched egg noodles
The following foods all have the same amount of iron per 100 g (1 milligram of iron/100 grams of food)
Atlantic salmon, chicken (white meat), canned chickpeas, oats
Spinach & Broccoli (0.8-0.9 milligrams of iron per 100 grams of food)
The trouble with these foods, is that 100 grams of it, might be way too much for most people to eat. Although they are a good choice to add in recipes for that boost of iron, we wouldn’t depend on only these 2 foods to fulfill our needs in iron.