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Foods with vitamin A and beta-carotene help absorption as well.
#A GOOD SOURCE OF IRON 4 HOW TO#
How to make sure you’re absorbing enough iron For some, a supplement may be necessary, but you shouldn’t start taking one without discussing it with your physician first,” says Zumpano. “The key is that we should always get our iron from food unless our physician recommends otherwise.
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Eating a source of iron with a source of vitamin C will help your body absorb iron even better. If you don’t eat meat or animal products, Zumpano suggests that you eat more leafy greens, legumes (beans), whole grains, mushrooms and tofu, along with vitamin C-rich foods like citrus fruits, strawberries, tomatoes and red peppers. The average American eats significantly more than the daily allowance.” This is in part due to the fact that the main source of iron in the typical American diet is from animal products. “Most people can get the iron they need from the food they eat. Zumpano says this is mainly due to the consumption of animal products. The good news is that most people can get a sufficient amount of iron in their diets. Is it better to get iron from food or a supplement? 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.” “Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood.” There are two main types of iron - heme and non-heme iron. While these are general guidelines, Zumpano recommends that you get a proper diagnosis and a personalized recommendation from your doctor. How much iron do kids need?įor children, the recommended amount of iron can vary based on age. Women who are 51 and older should aim for 8 milligrams of iron daily. In general, women tend to need more iron to make up for what is lost during menstrual cycles.
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“Without adequate iron stores, individuals can develop a condition called iron-deficiency anemia - the most common nutritional deficiency worldwide. Iron is also essential for brain development and growth, and the production of many other cells and hormones in the body. This leads to extreme fatigue and lightheadedness,” Zumpano adds. “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,” says registered dietitian Julia Zumpano, RD, LD.