How To Increase Iron Intake Through Diet – Iron deficiency is what I’m seeing more and more in the clinic as many of us shift to a plant-based, vegetarian or vegan diet. Why is this? Let’s talk a little about iron.
Iron is a very important mineral. It performs hundreds of functions in the body, including: producing blood, producing energy, supporting the immune system, carrying oxygen in the blood, and maintaining hair, skin, nails and healthy cells.
How To Increase Iron Intake Through Diet
In the UK, menstruating women aged 19 to 50 are recommended to get at least 14.8 mg of iron per day from food. Men need 8.7 mg per day.
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Iron comes from food in two forms: heme and non-heme. Heme iron, present mainly in red meat, poultry and seafood, is well absorbed by the body. The protein content of these foods helps improve digestion. Heme iron represents 95% of the body’s functional iron.
Non-heme iron from plant sources is poorly absorbed, so you need to eat more to actually change your iron levels. Vitamin C should be taken with food to increase the absorption of non-heme iron.
If you’re considering a plant-based or plant-based diet, it’s important to include iron-based foods with every meal to ensure you’re getting enough of this important mineral.
The images in this article depict some heme iron products and some non-heme iron products. What are your favorites?
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Le’Nise Brothers is a Registered Dietitian, mBANT, Women’s Health, Hormone, and Cycle Coach, Founder of Eat Love Move, and Host of the Period Story Podcast.
Le’Nise works primarily with women who believe they are driven by sugar cravings, mood swings, acne, and hormonal breakouts.
They want to deal with heavy, absent, irregular and painful periods, fibroids, PMS, PCOS, endometriosis, postpartum depression and perimenopause. Iron is an essential mineral that the body needs to perform many important functions. It plays an important role in energy production, growth, development, hormone production and also improves immune response. It is therefore important to consume adequate amounts of iron as part of a regular diet. Well, the foods you eat can affect not only the amount of iron you consume, but also how it is absorbed into your system. Once absorbed, iron is used as the building block of hemoglobin, the protein found in red blood cells that helps carry oxygen throughout the body. Iron is also an important component of myoglobin, an oxygen-storing protein in muscles.
Non-heme iron sources come from plant foods such as whole grains, vegetables, and fortified foods. These food sources are also fortified or fortified with iron to increase their content.
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Approximately 85-90% of total iron intake is in the non-heme form, with the remaining 10-15% in the heme form. However, non-heme bioavailability is less absorbed than heme sources.
Food sources that are not high in heme include fortified cereals, wheat, oats, dark green vegetables, raisins, apricots, and all vegetables and legumes.
Dietary phytate or phytic acid is found in grains, beans, soy, nuts and legumes. However, the negative effects of phytate can be counteracted by foods that enhance the absorption of non-heme iron, such as vitamins in meat.
Calcium is an important mineral for bone health, but studies show that it inhibits iron absorption, whether the source is a dairy product or a calcium supplement. To increase absorption, avoid foods high in calcium and iron. Additionally, if you are taking supplements, calcium and iron supplements should be taken at different times of the day.
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Polyphenols are rich in many plant-based foods and beverages, including vegetables, fruits, greens, tea, coffee, and alcohol. Tea and coffee are widely consumed beverages that contain high levels of polyphenols, which have been shown to inhibit nonheme iron absorption. To counteract the negative effects of polyphenols, there should be an interval of several hours between iron-containing foods and tea or coffee.
The content presented here is for informational purposes only. This blog is not intended to replace medical advice, diagnosis or treatment. Always consult a qualified healthcare provider with any questions or concerns regarding a health condition. Reliance does not endorse or recommend any tests, doctors, procedures, opinions or other information mentioned in the blog. Despite adequate sources of iron in the diet, iron deficiency is very common. In fact, iron deficiency is one of the most common nutritional disorders. According to the World Health Organization, 80% of the population suffers from iron deficiency. Iron deficiency is one of the most common causes of anemia.
The warning signs of low iron levels are very mild. This is because serious side effects may go unnoticed until they occur. Most people don’t realize they are iron deficient until they have a routine blood test. By knowing the signs that your iron levels are low, you can activate your iron intake naturally to reap the benefits.
When your body doesn’t have enough iron, you have iron deficiency. Iron is an important mineral that plays an important role in your health and well-being. It is part of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without enough iron, many bodily functions can be impaired.
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Your body doesn’t produce iron, so you must get it through your diet. If your body doesn’t have enough iron, it can’t produce enough healthy red blood cells to produce oxygen. Iron deficiency can cause anemia. Anemia is a condition in which your blood contains an abnormally low number of red blood cells. When your body doesn’t get enough oxygen-rich blood, you may feel unusually tired and short of breath.
Iron is also important in the production of myoglobin. Myoglobin is a protein found in our muscles that helps us use oxygen when we exercise.
Some people are more likely than others to have low iron levels. Some causes of iron deficiency include:
Pale or yellow skin on the inner surface of your lower eyelids is a common sign of iron deficiency. When your iron levels are low, you produce fewer oxygen-rich red blood cells. Because your body has fewer circulating red blood cells, some people find that their skin loses its healthy, pink color. Jaundice can appear anywhere on the body or in specific areas such as the teeth, inside of the lips, or nails.
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Thick or spoon-shaped nails are another sign to look out for. Although this is a less common symptom than pale skin, it can still be a sign of low iron levels. In the early stages of iron deficiency, you may notice brittle nails that break off quickly. If you have a more chronic iron deficiency, you may develop spoon-shaped nails. When this happens, the middle of the nail sinks and the outside of the nail begins to lift. This is a more serious side effect of iron deficiency, but it is still something to be aware of.
Another common symptom of iron deficiency is feeling cold. Particularly cold hands and feet. Lack of red blood cells to carry oxygen around your body can lead to poor circulation. Some people feel the cold more easily, while others feel it more in their hands and feet.
Feeling more tired than usual is a common symptom of low iron levels and affects more than half of people with iron deficiency. This is also due to the lack of hemoglobin in the body. When your tissues and organs don’t get enough oxygen, you feel low in energy. Additionally, your heart has to work harder to pump oxygen through your body. You may notice that you start to experience unusual heart palpitations and palpitations.
When your body doesn’t have enough red blood cells and your muscles don’t get the oxygen they need, simple tasks can be very difficult. This means you might become out of breath from things you can normally do easily, like walking. Your breathing rate increases as your body tries to absorb more oxygen. For this reason, shortness of breath is a common symptom to watch for when you’re concerned about your iron levels.
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If you find yourself short of breath when doing things that don’t normally affect you, like climbing stairs, have your blood pressure checked.
Symptoms that may indicate low iron include headaches, dizziness, and difficulty concentrating. Lack of focus and concentration is often associated with a lack of energy. When you feel too tired, it can make you tired and less productive.
A symptom of low iron is a headache. If you don’t have enough iron, the blood vessels in your brain can constrict
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