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Iron Deficiency & Good Iron Foods

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Category: Beauty Talk
Forum Name: Diet Days
Forum Description: A place for sharing ideas, tips and our daily struggles
Printed Date: January 19 2022 at 1:00pm

Topic: Iron Deficiency & Good Iron Foods
Posted By: pypeOccut
Subject: Iron Deficiency & Good Iron Foods
Date Posted: December 04 2011 at 11:55pm
Adult women who are healthy generally need 18 milligrams a day (if you're pregnant the total should be up to 27 mg).

It's simple.  If you don't get enough iron in your diet you will be tired.  Fatigue will block your ability to exercise or do other things to take care of your health.

An iron deficiency may also create a persistent feeling of being cold.  You may feel tired, cold and it can weaken your immune system over time, opening your body up to a wide range of germs which can make you sick.

What does iron do?

Iron helps carry oxygen from the lungs to the rest of the body.  It helps muscles store and use oxygen, and it's found in the enzymes needed to digest food.

Most experts do NOT recommend anyone taking iron supplements.  Instead they recommend that you get the right amount of iron from foods in your diet. 

Listed below are some sources of iron which will help the body:

1. 2 ounces clams: 15.9 mg, 84 calories
2. 1 cup tomato puree: 4.4 mg, 96 calories
3. 1 tablespoon molasses: 3.5 mg, 47 calories
4. 1/2 cup cooked spinach: 3.2 mg, 21 calories
5. 3 ounces shrimp: 2.6 mg, 84 calories
6. 2 cups cooked kale: 2.4 mg, 72 calories
7. 1/3 cup lentils: 2.2 mg, 77 calories
8. 1/2 ounce pumpkin seeds (pepitas): 2.1 mg, 73 calories
9. 4 ounces extra-firm tofu: 2 mg, 100 calories
10. 1/3 cup white beans: 1.7 mg, 85 calories
11. 1/3 cup edamame: 1.5 mg, 85 calories
12. 1/3 cup kidney beans: 1.3 mg, 75 calories
13. 3 ounces turkey: 1.2 mg, 87 calories
14. Half a hamburger patty: 1.1 mg iron, 89 calories


Posted By: PrashantKumar
Date Posted: December 11 2013 at 12:25am
Iron is very necessary for our body. If you didn't get the enough iron, you can suffer with Iron-deficiency anemia. Less iron levels usually are due to blood loss, poor diet, or an inability to take enough iron from food.

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Posted By: healthyhair3
Date Posted: January 10 2014 at 5:20am
I began a few months ago to look for information related to the health of my hair. I found that iron was a huge part of the health of my hair and its' overall strength. I began taking a product that has been designed to provide the necessary vitamins and minerals, and have seen a significant difference in overall health of my hair. I began making changes to my diet, as well. I once hated to eat liver, but I found that beaf liver is a great source of iron and zinc which is also important for the health of our hair. I really appreciate the post. It has been immensely helpful for helping me put together meals that will help with my hair.

Posted By: mariechin1234
Date Posted: January 07 2015 at 8:10pm
Foods rich in iron are liver and bitter orange.

Posted By: mariad
Date Posted: June 23 2015 at 8:29am
Is it true that drinking tea reduces iron absorption? I drink tea after each meal.

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