Foods To Increase Iron Levels
However, iron’s main task is to transport and store oxygen.
Furthermore, it also participates in the cellular respiration process producing:
- Hemoglobin, a protein in red blood cells that transports oxygen from the lungs to other parts of the body.
- Myoglobin, another similar protein, but with the ability to transport oxygen to muscles.
According to the type of food it concentrates on, there are two types of iron:
- On the one hand, the hemic. It’s easy to absorb. Found in animal products.
- And, on the other hand, the non-hemic. It is absorbed in a very low amount, around 3 to 8%, and is found in plant foods.
How much iron should we consume?
The following list presents some of the most representative examples:
- Babies up to 6 months of age – 0.27 mg
- Children from 4 to 8 years of age – 10 mg
- Adult men 19 to 50 years of age – 8 mg
- Adult women from 19 to 50 years of age – 18 mg
- Adolescents and pregnant women – 27 mg
- Breastfeeding women – 9 mg
An interesting fact that the numbers reveal is that adult and pregnant women need a higher consumption than men due to their organic processes.
Iron rich foods
- Poultry meat (especially dark red ones), eggs.
- Red meat without fat, such as beef.
- Oysters and other molluscs.
- Salmon.
- Oilseeds: prunes, raisins, apricots.
- Cereals and breads with integrated iron.
- Legumes: soy, lentils, peas, dry beans, broad beans, green beans.
- Vegetables: spinach, broccoli, cabbage, sprouts, asparagus, dandelion leaves.
- Whole grains: wheat, oats, brown rice.
It is important to note that the absorption of iron contained in vegetables, fruits, grains and food supplements is lower compared to meat.
Despite this, the mineral absorption in vegetables can be tripled if lean meat is mixed with vegetables or dark leafy vegetables in meals.
Another way to help the body improve iron absorption is to consume foods with a higher vitamin C content ,
Vitamin C or ascorbic acid facilitates the absorption of iron at the gastrointestinal level, as well as allowing for greater mobilization of resources stored in the body.
Do I need to consume more iron?
For those who do not have a direct relationship with medicine or nutrition, recognizing the symptoms derived from low levels of iron in the body can be a difficult task.
However, there are some signs and circumstances that allow certain alarm signs to be identified.
Symptoms of anemia or low blood hemoglobin levels
- Pallor
- Asthenia
- Shortness of breath during exercises
- muscle fatigue
- Low level of performance
- Cold hands and feet
- Neurological disorders: dizziness, headaches, vertigo
- Kidney disorders. Emergence of edema or swelling in the legs
- increased heart rate
In addition, people who have a vegetarian diet need to consume twice the recommended daily amount of this mineral , since the absorption in vegetables is much lower than when consuming meat.
In the following link you can consult: Special juice to lose measures, energize the body and fight anemia
Risks of excess iron
The consumption of foods with iron is positive as long as it is done with balance and under medical supervision. Otherwise, you may have symptoms such as:
- gastric disorder
- Constipation
- vomiting
In some cases, there may be failures in the functioning of some organs, or even iron accumulation due to hemochromatosis ,
Likewise, it is believed that excessive consumption may increase the likelihood of suffering from diseases such as breast cancer, irregular heart rate and liver cirrhosis, although there are not enough studies to support this.
