A Guide To Foods High In Iron

Lacking a particular mineral like iron can be devastating to a human body,      but it is possible to turn your health around by consuming foods high in iron.  Likewise, too much of a good thing is not desirable when talking about iron; a mineral that can cause health problems when in excess.

Iron is a necessary mineral to the body, with its job of carrying oxygen through the blood vital to the performance of many of the body’s major organs.  This oxygen goes to the lungs, cells and the muscles. 

When the required amount of iron is supplied through our diets, it means having:

Plenty of energy

Strong muscles

A good immune system to fight off bacteria and viruses

When there is not enough iron, a condition called iron deficiency will be the result.  Too much of the mineral can lead to an iron overload in the system.  Is it possible to know how much iron is just enough?

The amount of iron needed for the human body depends on several factors.  Age and gender are the deciding factors for iron requirements.  Young women aged 11 to 49 have the highest need, and babies 3 months old and younger need the least. 

Loss of iron occurs through:

Waste elimination

Sweating

Natural shedding of skin cells

Blood loss

 

 

Premenopausal women who have regular monthly menstrual cycles lose the most iron through blood loss during their periods.  A good balanced diet with foods high in iron is normally sufficient to maintain the levels of iron in the body.  When this is not possible, an iron supplement can be taken to ensure that the proper amounts are being consumed. 

People who suffer from low iron or iron deficiency will endure symptoms that will include:

Headache

Fatigue

No energy

Difficulty breathing

Insomnia

No appetite

Feelings of weakness, numb fingers or hands, pale skin, rapid heartbeat and chest pain are symptoms that will develop when anemia caused by iron deficiency advances.  Doctors determine the condition of anemia through a blood test.  Before beginning a treatment, they will need to determine the cause for the low iron.  Once the cause is established, treatment that will target the cause and also raise the red blood cells needed for effective organ function will begin.

Iron rich foods can also be an effective tool for weight loss when consumed in the normal amounts because they provide oxygen to the muscles.  It is important to note that too much iron can be dangerous, and does not lead to greater weight loss.  Working the muscles through exercise is essential for effective weight loss; healthier and stronger muscles perform better and longer which leads to greater weight loss. 

The best foods high in iron to include in your diet are as follow:

Red meat: This can include beef, pork, lamb and veal.  Any of the choices should be lean cuts.

Chicken: Choose boneless, skinless chicken breast for the lowest fat option.

Fish: A good choice for iron, although not as high as red meat.

Egg yolks: If cholesterol is a health concern, check with your doctor before adding egg yolks. There are other forms of iron rich foods that can supply your dietary requirements without posing a danger.

Greens: Dark, leafy greens such as spinach, broccoli, bok choy, collard greens, kale, Brussel sprouts, peas, swiss chard, turnip greens, beet greens.

Beans: Black eyed peas, lentils, lima beans, black beans, pinto beans, chickpeas, kidney beans, soybeans.

Grains: Quinoa, millet, sunflower seeds, sesame seeds

Fruits: Raisins, dried apricots, watermelon, prunes

Dairy: Tofu

Nuts: Almonds, cashews

Cereals: Many breakfast cereals are fortified with iron

Organ meats such as kidneys, hearts, liver and gizzards are extremely high in iron; however, they are also very high in cholesterol, so they are not recommended to be consumed on a regular basis as a source of iron. (continued...)