How To Find Natural Sources Of Iron



Iron is an essential mineral that your body needs to function properly. It helps build healthy red blood cells, which are responsible for carrying oxygen around the body. Without enough iron, you can become anemic, which can lead to fatigue and other health problems. Fortunately, there are plenty of natural sources of iron that you can include in your diet to get the recommended daily amount of iron.

1. Red Meat: Red meat such as beef and lamb is a great source of iron. A 3-ounce serving of beef contains 2-3 milligrams (mg) of iron while a 3-ounce serving of lamb contains 1-2 mg of iron. The heme form of iron found in red meat is more easily absorbed by the body than other forms such as nonheme found in plant sources.

2. Dark Leafy Greens: Dark leafy greens such as spinach and kale are also good sources of nonheme iron that your body can absorb more easily when eaten with foods containing vitamin C like oranges or tomatoes. One cup cooked spinach contains 6 mg while one cup cooked kale contains 4 mg, so adding these to your meals will help increase your daily intake significantly!

3. Legumes: Legumes such as beans, peas, lentils and chickpeas are excellent sources of both heme and nonheme iron which makes them a great addition to any vegetarian or vegan diet since they provide essential nutrients without animal products! One cup cooked kidney beans provides 5 mg while one cup cooked lentils provides 6 mg so adding them into salads or soups will give you that boost in nutrients you need!

4. Nuts & Seeds: Nuts and seeds are also good sources for both heme and nonheme forms of iron with some nuts providing up to 4mg per ounce! Almonds, cashews, pumpkin seeds and sunflower seeds all contain significant amounts so adding these into smoothies or oatmeal bowls will help you reach the recommended daily amount quickly!

5. Fortified Foods: Many breakfast cereals have added vitamins including Iron so look for those on the nutrition label before buying them! Additionally many breads have been fortified with Iron so look out for those too - just make sure they don’t contain too much sugar or sodium if possible!

By incorporating these natural sources into your diet regularly it will be easy for you to get the recommended daily amount (8mg/day for men over 18; 18mg/day for women over 18) without needing supplements or additional vitamins - just make sure to eat a balanced diet full fruits & vegetables along with these foods mentioned above and you should be able to maintain healthy levels no problem!

Tags:

Iron, Red Blood Cells, Anemia, Fatigue, Red Meat, Dark Leafy Greens, Legumes, Nuts & Seeds, Fortified Foods, Vitamin C,

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