Iron is a very vital mineral in the health and wellbeing of women and at the same time it is one of the most prevalent nutritional deficiency forms on the planet. Iron is right at the center of everything that happens to your body on a daily basis, including helping to produce energy and transport oxygen through the blood. Women, especially those who reach their reproductive age, have strong needs to have iron intake to avoid feeling exhausted, they can balance their hormonal levels, and can promote their health well-being.
This book goes into details on the most natural sources of iron in food, the distinction between heme and non-heme iron, the importance of food combination to enhance absorption and the tips to use in including iron-rich eating habits in your daily life.
Here Are 5 Reasons Why Iron Is crucial to Female Health
Iron is a major constituent of hemoglobin, the red blood cells protein found in the blood that transports oxygen in your lungs to other parts of your body. It is also in myoglobin that transports oxygen to your muscles. The inadequacy of iron in the body makes it difficult to produce healthy red blood cells in sufficient amount, and this causes iron-deficiency anemia.
Iron is especially essential to women due to a monthly loss of blood. Increased demands of iron may be further enhanced by pregnancy, breastfeeding and some medical conditions.
How Many Iron Woman Require?
Clinical doses of iron depend on the age, activity level, and stage in life. Nutrition experts suggest the daily recommended iron intake by women of ages 19-50 is approximately 18 mg. Pregnant women need approximately 27 mg a day and the post menopausal women need about 8 mg a day. Individuals who are athletes and those who have an excessive menstrual period may need more.
Obviously, the inability to fulfil these needs in the long run may result in deficiency, and it is valuable to pay attention to the quality of your diet and make sure that you eat Iron-enriched foods on frequent basis.
What I want to Tell You that You may be short of Iron
The iron deficiency may arise gradually over time and thus the symptoms might be minimal. The well-known signs include:
- Constant tiredness or fatigue
- Anemia of the skin and enfeebled nails
- Shortness of breath with slight exertion
- Lightheadedness, or dizziness
- Headaches
- Abnormal desires to eat non-foody substances such as ice or clay (known as pica condition)
Get tested in case you have had the signs of the disease. Enhancement of dietary iron can assist but in extreme situations, supplementation would require treatment.
Heme Vs Non Heme Iron
Food iron can be of two types:
Heme Iron
- Foods that contain it include red meat, poultry and fish which are animal products.
- Easier to be absorbed by the body (15 to 35 percent absorption).
Non-Heme Iron
- Natural forms of the plant based foods, e.g. beans, lentils, spinach, and in fortified cereals.
- More difficult to absorb (220%), it is however more easily absorbed in the company of vitamin C foods.
To get the best results with iron, strive to have a blend of heme and non heme foods in your diet.
High Iron Foods for Women
The following are some of the best natural iron sources you should incorporate in your diet.
1. Lean Red Meat
Considered to be some of the richest sources of heme iron includes beef, lamb, and venison. We could consume 2.1 2.7 mg of iron in a 3-ounce of cooked beef. Choose lean meats in order to reduce saturated fats.
Eating recommendation: A steak goes best with a side of roasted bell pepper or else a fresh tomato salad, to both facilitate absorption.
2. Turkey and Chicken
Poultry has a little less production of heme iron than red meat but still a useful source. Dark meat, like chicken thighs and turkey legs, has greater amounts of iron in it compared to white meat.
Hint: get extra vitamin C by flavouring poultry preparations with lemon juice.
3. Seafood
Sardines, oysters, clams and mussels contain a lot of iron. As an example, a standard serving of clams (3 ounces) offers more than 23 mg of iron- more than enough on a daily basis.
Bonus: Seafood also has omega-3 fatty acids which contribute to a healthy heart.
4. Liver and Organ Meat
The liver and other organic meats such as beef liver are nutritional power-clusters with 68 mg of iron found per 3 oz. They also consist of vitamin A, folate, and B12 which help in the maintenance of blood health.
Word of caution: liver has high amounts of vitamin A and, therefore, should be taken sparingly during pregnancy.
5. Legumes
Non-heme iron sources such as lentils, chickpeas, kidney beans and black beans are exceptional sources. Approximately 6.6 mg of iron may be obtained in one cup of cooked lentils.
Pro tip: Legumes are good so far as they are complimented by tomatoes, bell peppers or citrus fruits to promote absorption.
6. Dark Green Leafy Vegetables
Non-heme iron is abundant in spinach, kale, Swiss chard and collard greens. Raw spinach contains roughly 6.4 mg of iron per cup of cooked spinach.
Absorption tip: These greens should not be taken together with dairy foods such as cheese (which is rich in calcium) because calcium binds to iron and absorbs it.
7. Fortified Breakfast Cereals
A lot of cereals are enriched with 100 percent daily iron requirement per serving. Whenever you take something, always look at whether it contains iron or not and prefer low sugar varieties.
8. Nuts and Seeds
Among others, pumpkin seeds, sesame seeds, cashews, and almonds help you to add iron to your days. As an example, serving of pumpkin seeds (1-ounce) contains approximately 2.3 mg of iron.
Snack suggestion: Add some pumpkin seeds to some dried fruit to get a quick iron boosting trail mix.
9. Tofu, Tempeh
Protein based on soy is wonderful to the vegetate. A half cup of tofu is about 3.4 mg and tempeh will provide around 4.5 mg.
Stir-fry with broccoli and bell peppers to add extra amounts of vitamin C.
10. Dried Fruits
A concentrated source of non-heme iron is raising, apricots, prunes and figs. A half cup of dried apricots also supplies about 1.7 mg of iron.
Natural Ways to Increase Iron Absorption
It is not only what one eats but how it is eaten. The following are some guaranteed strategies:
Combine with Vitamin C
The intake of vitamin C can increase absorption of non-heme iron considerably. Iron-rich foods can be accompanied with oranges, strawberries, kiwi or bell peppers.
Prevent Iron Blockers with Meals
There are some compounds that inhibit iron absorption:
- Calcium: It can be found in dairy.
- Tannins: They can be found in tea and coffee.
- Phytates: Present in whole grain and legumes (soaking and cooking lowers them)
Use Cast Iron Skillets to cook
Iron can also be boosted by cooking acidic food such as tomato sauce in cast iron cookware.
Tips to Turn Iron-Rich Diet a Habit
1. Plan Your Food – Put in at least one iron rich meal per meal.
2. Mix Sources-Mix heme and non-heme sources as each can give the best benefit.
3. Snack Smart- Try to have iron-rich snacks such as nuts, seeds, dried fruits at hand.
4. Monitor What You Take In – Download a food diary application to remind yourself about your iron consumption on a daily basis.
5. Pay attention to Your Body The fatigue we have all experienced time and again could be an indication that you are low in iron.
Special Needs of Various Life-Stages
- Teenage Girls: Speed correlation and menstruation mean a raise in iron requirements.
- Pregnant Women: Fetal growth needs more pinpointing of the meals.
- Postmenopausal Women: Needs reduced yet still is important to energy and immune health.
- Vegetarians/Vegans: Cannot depend on heme source and instead, have to utilize absorption-enhancing measures.
When Dieting Isn’t Enough
Not all women are capable of getting their iron requirement through food only- particularly those with heavy menstrual periods, some digestive disorders, or even pregnant with twins or multiples. Medical consideration: In such instances, iron supplements can be prescribed but this should be done under medical care since too much will lead to toxicity as a result of iron.
Final Thoughts
Iron is not only a mineral but it is the key to vitality, concentration, and general well-being. Being able to distinguish between types of iron, knowing where to find food rich in iron, and knowing when and how to increase absorption means that you can easily make some small dietary choices that will have lasting benefits to your health.
Whether in lean meat and seafood, legumes, or leafy veggies, there are numerous sources of iron-containing foods, so one can find something to cater to any taste or dietary preference. By attentively planning your meals, you can easily consume the daily required portion of iron, without resorting to iron-rich supplements and forgetting about the deficiency once and for all by maintaining a constant level of energy throughout the day.
