Sources of iron include animal products like liver and red meat, and vegetarian sources like beans and spinach. Vegetarians may need to consume more iron to ensure absorption. Lack of iron can lead to anemia, with symptoms like weakness, tiredness, and headaches. Iron supplements should be spaced out throughout the day.
There are a number of sources of iron that can be used to supplement the diet, ensuring that people get enough of this important mineral. Women need about 18 milligrams of iron every day, while men and postmenopausal women need 8 milligrams. Some agencies recommend that vegetarians consume more than this, but intake should never exceed 45 milligrams per day. Animal sources include liver and red meat, while vegetables like beans and spinach can also supply this mineral.
Two types of iron can be found in food. Animal foods contain heme iron, a type that the body can easily absorb. Vegetarian sources have non-heme iron, a form that cannot be as easily absorbed. For this reason, vegetarians may need to eat more iron to ensure they absorb enough. Iron absorption can be increased by consuming iron sources with vitamin C.
Red meat, especially liver, is one of the best sources of iron. A single serving of liver contains about 7 milligrams of iron, and red meat typically contains between 2 and 4 milligrams per serving. White meats contain some iron, typically 0.5 to 3 milligrams per serving, and eggs contain iron.
Non-heme sources include beans, with 3 milligrams per serving, along with soybeans, leafy greens like spinach, dried fruit, lentils, and grains like wheat and oats. As a general rule of thumb, non-heme sources of iron contain 0.5 to 2 milligrams per serving. It is also possible to eat various foods, such as cereals, fortified with iron, and take iron supplements. Iron supplements should be taken with food to increase absorption, and people should be aware that the body can only absorb so much at one time, so it’s best to space out the supplements throughout the day, rather than taking them all at once. time.
Lack of iron leads to anemia, a common nutritional deficiency that can have serious consequences. People with anemia may feel weak or tired, and often experience dull skin and hair, headaches, rapid heartbeat, dizziness, shortness of breath, and abdominal pain. Some people may develop pica, a condition characterized by a tendency to eat things that are dangerous or inappropriate, such as dirt. Pica seems to develop in response to nutritional deficiencies, with the body looking for the most likely sources of the nutrients it needs.
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