January 24, 2022

Why is iron so vital for our bodies—foods should we eat to boost our iron levels

3 min read

Our bodies require iron to function properly. Your body can’t manufacture enough hemoglobin, a chemical found in red blood cells that allows oxygen to reach the body’s tissues if you don’t have enough iron. You will become fatigued and drowsy if you do not have enough oxygen in your body. Iron is also beneficial to the health of your hair, skin, and nails.

Iron deficiency anemia is characterized by a shortage of red blood cells. People with anemia are generally unaware of their condition until they exhibit signs or symptoms such as paleness or sallowness, weariness, or trouble exercising.

If you’re iron deficient, you will feel like:

  • You’re out of breath
  • Have a rapid heart rate
  • Hands and feet are freezing
  • Have brittle, spoon-shaped nails, or are experiencing hair loss?
  • Sores around the mouth’s corner
  • a throbbing tongue
  • A severe iron deficit might make swallowing difficult.

Few facts about Iron:

  1. Iron is beneficial to a healthy pregnancy, greater vitality, and improved physical performance.
  2. Female athletes are expected to have an iron deficit.
  3. The finest sources of dietary iron include canned clams, fortified cereals, and white beans.
  4. Too much iron can raise your chances of getting liver cancer and diabetes.

Foods to increase Iron level in the body

  • “An apple a day keeps the doctor away,” as the adage goes. It, like beetroot, aids in the production of haemoglobin in the blood. It aids in the reduction of blood pressure and thecontrol of bad cholesterol.
  • Pomegranate is high in salt, potassium, calcium, and vitamins, among other minerals. It boosts your blood flow and protects you from cardiac problems.
  • Dry fruits and nuts, such as dates and raisins, as well as nuts like almonds, walnuts, andcashews, increase the number of RBCs in the body. Nuts are beneficial to one’s health since they are high in antioxidants and have anti-inflammatory effects. People who are suffering from type 2 diabetes will benefit from this product.
  • Organ meats are high in nutrients. Iron-rich organs such as the liver, kidneys, brain, and heart are popular.
  • Shellfish is both delicious and healthful. Iron is found in all shellfish, but there are others like clams, oysters, and mussels that are particularly rich in it.
  • Legumes are nutrient-dense foods like beans, lentils, peas or even soybeans are some of the most prevalent legumes to increase iron in the body.
  • Red meat and Turkey meat is a nutritious and tasty dish and also are good sources of iron.

When you consume lean meat, fish, or chicken with beans or dark leafy greens, you can increase the absorption of vegetable iron sources by three times. Vitamin C-rich foods (such as citrus, strawberries, tomatoes, and potatoes) help with iron absorption. Cooking with a cast-iron skillet can also assist to boost the amount of iron in your diet. Some meals inhibit the absorption of iron. Standard black or pekoe teas, for example, include chemicals that bind to dietary iron, preventing the body from using it.

Those who are at risk of having low iron levels include:

  • Women who are menstruation, particularly if their periods are heavy
  • Women who are going through the pregnancy phase or gave birth recently
  • Runners who run long distances
  • People who have intestinal bleeding of any kind (for example, a bleeding ulcer)
  • People who donate blood frequently
  • People suffering from gastrointestinal problems that make it difficult to absorb nutrients from meals

As the adult body has processes in place to limit the amount of iron it absorbs, it’s impossible forthem to overdose on iron solely through diet and supplements. People with hemochromatosis, on the other hand, have problems controlling their iron absorption.

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