Recommended 9 Foods with the Best Iron Supplement Effects
Iron is an essential mineral that plays a vital role in many bodily functions, including oxygen transport, red blood cell production, and energy metabolism. Iron deficiency can lead to anemia, which can cause fatigue, weakness, and shortness of breath.
The best way to get enough iron is through diet. However, some people may need to take iron supplements if they are not able to get enough iron from food sources.
Here are nine foods that are high in iron:
1. Red meat is the best source of heme iron, which is the type of iron that is most easily absorbed by the body. One 3-ounce serving of cooked red meat contains about 3.5 mg of iron.
2. Liver is another excellent source of heme iron. One 3-ounce serving of cooked liver contains about 6.5 mg of iron.
3. Seafood is a good source of both heme and non-heme iron. One 3-ounce serving of cooked seafood contains about 2.5 mg of iron.
4. Beans are a good source of non-heme iron. One cup of cooked beans contains about 2 mg of iron.
5. Lentils are another good source of non-heme iron. One cup of cooked lentils contains about 3.5 mg of iron.
6. Spinach is a good source of non-heme iron. However, the iron in spinach is not as easily absorbed by the body as the iron in meat or seafood.
7. Fortified cereals are a good source of non-heme iron. Many fortified cereals contain about 10% of the daily recommended value for iron.
8. Enriched bread is a good source of non-heme iron. Many enriched breads contain about 10% of the daily recommended value for iron.
9. Prunes are a good source of non-heme iron. One cup of prunes contains about 3 mg of iron.
How to Increase Iron Absorption
There are a few things you can do to increase iron absorption from food sources:
Eat iron-rich foods with vitamin C-rich foods. Vitamin C helps the body absorb iron. Good sources of vitamin C include citrus fruits, tomatoes, and bell peppers.
Avoid drinking tea or coffee with meals. Tea and coffee contain tannins, which can bind to iron and prevent it from being absorbed.
Cook in cast iron cookware. Cast iron cookware can leach iron into food, which can increase iron absorption.
When to Take Iron Supplements
Iron supplements are available over-the-counter or by prescription. Iron supplements are generally recommended for people who are iron deficient or who are at risk for iron deficiency. Iron supplements can also be used to treat iron deficiency anemia.
It is important to talk to your doctor before taking iron supplements, as too much iron can be harmful. Iron supplements can cause side effects, such as nausea, constipation, and diarrhea.
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