Feeling tired, sluggish, or even a little weak? Chances are, you’re not just lazy, and it’s not just the time of the year. You may, however, be low in iron!
Iron is an essential mineral that helps carry oxygen from the lungs to the rest of the body, and helps muscles store and use oxygen. If you don’t have enough iron in the body, many parts of the body are affected, including energy levels. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia the in the United States, according to the CDC. And one of the most common symptoms is feeling tired and weak. Other symptoms of low iron often include a weak immune system, trouble performing at work, and feeling colder than usual.
Vegans, runners, pregnant women and women with heavy periods are at higher risk for low iron levels, as well as people who donate blood regularly. The recommended amount for women ages 19 to 50 is 18mg of iron a day, while men only need 8mg. 18mg is a lot, but with the right foods you can get there!
Some of the top sources of iron include:
- Clams – 23mg
- Fortified dry cereals – up to 21mg
- Liver – 5 to 9mg
- Soybeans (1/2 cup)- 4.4 mg
- White beans (1/2 cup) – 3.9 mg
- Spinach, fresh, (1/2 cup) — 3.2 mg
- Lentils, (1/2 cup) – 3.3 mg
- Pumpkin seeds(1 oz) – 4.2 mg
- Beef (3 oz) – 3mg
Foods containing heme iron (meat, poultry, and fish) enhance iron absorption from foods that contain non-heme iron (e.g., fortified cereals, some beans, and spinach). So you get the most out of combining the two sources. Foods containing vitamin C (bell peppers, dark leafy greens, brussels sprouts, broccoli, strawberies, oranges) also enhance non-heme iron. So a good example would be a spinach salad topped with strawberries, or even better yet, chili! Lean ground beef, a couple cans of beans, and your iron needs are met! Ditch the beef and make it vegan with soy crumbles or simply add more beans.
If you’re still having trouble getting enough iron there are supplements you can take, but talk to your doctor first.
