Iron is one of the most essential nutrients that our body needs to function properly. It is responsible for the production of red blood cells, which carry oxygen to all parts of the body.

Iron is also needed for the proper functioning of the immune system, metabolism, and hormone production. However, many people suffer from iron deficiency, which can lead to anemia, fatigue, weakness, and other health problems. In this article, we will discuss the importance of iron in your diet, and give you tips to prevent deficiency.

What is Iron and Why is it Important?

Iron is a mineral that is found in many foods. When we eat these foods, our body absorbs the iron and uses it to produce hemoglobin – a protein found in red blood cells that carries oxygen from the lungs to the rest of the body.

Iron also helps in the formation of myoglobin – a protein found in muscles that stores oxygen for use during physical activity. In addition to these, iron is also needed for the proper functioning of the immune system, metabolism, and hormone production.

How Much Iron Do You Need?

The amount of iron your body needs depends on various factors such as age, gender, and overall health. In general, adult men need about 8 mg of iron per day, while women need about 18 mg per day.

However, women who are pregnant or breastfeeding may need more iron. Here is the recommended daily intake of iron according to the National Institutes of Health (NIH):.

Infants and young children: 7-11 mg
Adolescent boys (14-18 years): 11 mg
Adolescent girls (14-18 years): 15 mg
Adult men: 8 mg
Adult women (19-50 years): 18 mg
Pregnant women: 27 mg
Breastfeeding women: 9-10 mg

What are the Symptoms of Iron Deficiency?

Iron deficiency occurs when the body does not have enough iron to produce hemoglobin. This can lead to anemia – a condition in which the body does not have enough red blood cells to carry oxygen to all parts of the body.

Some of the common symptoms of iron deficiency anemia are:.

Fatigue
Weakness
Dizziness
Shortness of breath
Headaches
Pale skin
Brittle nails
Cold hands and feet
Rapid or irregular heartbeat

If you experience any of these symptoms, consult your doctor immediately. They may recommend some tests to check your iron levels.

What are the Best Food Sources of Iron?

The best way to prevent iron deficiency is to include iron-rich foods in your diet. Here are some of the best food sources of iron:.

Red meat (beef, pork, lamb)
Poultry (chicken, turkey)
Fish and seafood
Eggs
Beans and lentils
Tofu
Nuts and seeds
Dried fruits (apricots, prunes, raisins)
Leafy greens (spinach, kale, collard greens)
Fortified cereals and breads

How to Increase Your Iron Absorption?

While including iron-rich foods in your diet is important, it is also important to ensure that your body can absorb the iron properly. Here are some tips to increase your iron absorption:.

Include vitamin C-rich foods in your meals. Vitamin C enhances iron absorption. You can include foods such as citrus fruits, berries, peppers, and tomatoes.
Avoid drinking tea or coffee with your meals. These beverages contain tannins, which can interfere with iron absorption.
Include probiotics in your diet. Some studies suggest that probiotics can help improve iron absorption.
Cook using cast-iron cookware. Cooking acidic foods such as tomatoes or sauces in cast-iron cookware can increase the iron content of the food.

When to Take Iron Supplements?

If you are not able to get enough iron from your diet, your doctor may recommend iron supplements. However, it is important to take supplements only under the guidance of a healthcare professional.

Taking too much iron can lead to iron overload, which can be dangerous.

Iron supplements can also cause side effects such as constipation, stomach upset, and nausea. To avoid these side effects, your doctor may recommend taking supplements with meals or suggest a lower dose.

The Bottom Line

Iron is a crucial nutrient that our body needs to function properly. Including iron-rich foods in your diet and taking steps to increase your iron absorption can help prevent iron deficiency.

If you experience any symptoms of iron deficiency, consult your doctor immediately.