Are You Iron Deficient? You Might Be Surprised…
Iron might not be something you think about besides pumping it at the gym. Iron deficiency is the number one nutrient deficit in the United States. According to the Center for Disease Control, 10% of American women are iron deficient. If you’re pregnant, you need even more iron. Iron is essential for your red blood cells. They need it to deliver oxygen to your body, specifically your lungs. Iron also helps your skin, hair, and nails look healthy and strong. Men only need about 8 mg of iron daily, but women need to get 18 mg. Even if you don’t eat read meat, there are other ways to get iron in your diet. Try these options:
- Mushrooms- Mushrooms of all variety are high in iron, but the Morel variety offers the highest.
- Asparagus- Asparagus is high in iron, and other vital nutrients.
- Dried Apricots- Apricots have the highest iron content, but other dried fruits like raisins, peaches, and prunes are also a significant source of iron.
- Tofu- Good news for vegans! Tofu is high in iron, and can be cooked in many different ways.
- White beans- White beans can have up to 20% of a woman’s daily iron.
- Spinach- All dark, leafy greens have iron in them, but spinach has the highest, followed by Swiss Chard.
- Beef- one serving of beef contains about 3.5 mg of iron.
- Mulberries- Mulberries contain up to 14% of your iron daily value. Other berries are high in iron too, elderberries, raspberries, blackberries, and strawberries.
- Pumpkin seeds- Pumpkin seeds, squash seeds, sunflower seeds, and flax seeds are all high in iron and easy to add to your diet as a snack.
- Oysters, Mussels, and Clams- Shellfish is high in iron, 3 oz is about 40% of your daily iron value.
If you’re worried about being iron deficient, contact your doctor and up your iron intake through these foods.