Iron deficiency is a common problem, especially among women and people who follow a vegetarian or vegan diet. Iron is an essential mineral that helps red blood cells carry oxygen throughout the body. When iron levels are low, it can lead to fatigue, weakness, and shortness of breath.
Symptoms of Iron Deficiency
The symptoms of iron deficiency can vary depending on the severity of the deficiency. Mild iron deficiency may cause:
- Fatigue
- Weakness
- Shortness of breath
- Pale skin
- Brittle nails
- Headache
- Dizziness
More severe iron deficiency can lead to:
- Anemia
- Heart problems
- Pregnancy complications
- Developmental problems in children
Causes of Iron Deficiency
There are many different things that can cause iron deficiency, including:
- Blood loss (from menstruation, childbirth, or injury)
- Inadequate intake of iron-rich foods
- Malabsorption of iron (due to celiac disease, Crohn’s disease, or other digestive problems)
- Pregnancy
- Certain medications (such as aspirin, ibuprofen, and antacids)
How to Get More Iron
The best way to prevent iron deficiency is to eat a healthy diet that includes plenty of iron-rich foods. Foods can be either heme iron or nonheme iron. Heme iron is found in animal products, and it is absorbed more easily by the body than nonheme iron. Nonheme iron is found in plant-based foods.
Some good sources of heme iron include:
- Red meat
- Poultry
- Fish
- Shellfish
Some good sources of nonheme iron include:
- Beans
- Lentils
- Spinach
- Kale
- Broccoli
- Fortified cereals
It is important to note that some foods can interfere with the absorption of iron. These foods include:
- Calcium-rich foods (such as dairy products, leafy green vegetables, and fortified cereals)
- Phytates (found in whole grains, legumes, and nuts)
- Tannins (found in tea and coffee)
If you are concerned that you may be iron deficient, talk to your doctor. They can order a blood test to check your iron levels. If you are found to be iron deficient, your doctor may recommend taking an iron supplement.
10 Iron-Rich Foods
Here are 10 iron-rich foods that you can add to your diet
- Red Meat
Red meat is one of the best sources of heme iron. A 3-ounce serving of cooked red meat contains about 3 milligrams of iron.
- Liver
Liver is another excellent source of heme iron. A 3-ounce serving of cooked liver contains about 7 milligrams of iron.
- Seafood
Seafood is a good source of both heme and nonheme iron. A 3-ounce serving of cooked fish or shellfish contains about 1-2 milligrams of iron.
- Beans
Beans are a good source of nonheme iron. A 1/2-cup serving of cooked beans contains about 3 milligrams of iron.
- Lentils
Lentils are another good source of nonheme iron. A 1/2-cup serving of cooked lentils contains about 3 milligrams of iron.
- Spinach
Spinach is a good source of nonheme iron. A 1-cup serving of cooked spinach contains about 3 milligrams of iron.
- Kale
Kale is another good source of nonheme iron. A 1-cup serving of cooked kale contains about 3 milligrams of iron.
- Broccoli
Broccoli is a good source of nonheme iron. A 1-cup serving of cooked broccoli contains about 1 milligram of iron.
- Fortified Cereals
Many cereals are fortified with iron. A 1-cup serving of fortified cereal contains about 1-2 milligrams of iron.
- Iron Supplements
Iron supplements are available over-the-counter or by prescription. Iron supplements should be taken as directed by your doctor.
Conclusion
Iron is an essential mineral that helps red blood cells carry oxygen throughout the body. When iron levels are low, it can lead to fatigue, weakness, and shortness of breath. Eating a healthy diet that includes plenty of iron-rich foods can help prevent iron deficiency. If you are concerned that you may be iron deficient, talk to your doctor.
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