5/16/2023 0 Comments Hearts of iron 5 easy![]() ![]() 8 mg a day for men and people assigned male at birth.18 milligrams (mg) a day for women and people assigned female at birth (AFAB).“Be sure to pair non-heme iron foods with vitamin C to increase the absorption of iron. Vitamin C is found in citrus fruits (lemon, lime, orange, kiwi and grapefruit), strawberries, tomatoes, broccoli and spinach.” How much iron you needĪccording to Zumpano, the daily recommended amount of iron for adults ages 19 to 50 is: “If you choose not to consume meat and fish, then be sure to include plant-based sources of protein such as legumes (dried beans, lentils and split peas), nuts, seeds and tofu with each meal,” advises Zumpano. Dark leafy greens, like dandelion, collard, kale and spinach.Dried or canned peas and beans (kidney, garbanzo, cannellini and soybeans).Still want some more foods with iron? The following iron-rich foods list includes non-heme iron options. “Aim to include a source of protein with each meal, which can help you meet your daily iron needs,” Zumpano suggests. You’ll find heme iron in the following types of food: “It’s associated with symptoms like fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, headache, and an inflamed tongue.”Īdvertising Policy Foods rich in heme iron “Without adequate iron stores, individuals can develop a condition called iron-deficiency anemia - the most common nutritional deficiency worldwide,” she adds. Iron is also essential for brain development and growth, and the production of many other cells and hormones in your body. This leads to extreme fatigue and lightheadedness.” “If we don’t have enough iron, we will not have enough red blood cells to transport oxygen. “Iron is a vital component of hemoglobin, which makes it an important mineral that our bodies need in order to carry oxygen so that our cells can produce energy,” explains Zumpano. You can also get iron through fortified sources such as tofu, grains, bread and cereal. “Non-heme iron is commonly found in legumes (beans), nuts, seeds and certain vegetables like spinach and potatoes,” she continues. ![]() “Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood,” says Zumpano. There are two main types of iron - heme and non-heme iron. Registered dietitian Julia Zumpano, RD, LD, explains which iron-rich foods you should eat and how much iron you need daily. If you haven’t been chowing down on iron-rich foods, there are some easy ways to incorporate this nutritional powerhouse into your diet. Iron can also help prevent anemia and protect our bodies from infection. Our bodies need iron to grow and develop. The chances are that most of us probably aren’t. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. ![]()
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