Up to20 percent of women in the United States are smoothing iron deficient , and as many as 2 of every 100 men . You could be one of them .
There are four primary causes of branding iron deficiency : rip departure , lack of iron in your dieting , an inability to assimilate smoothing iron and pregnancy . Because of monthly menstruation , women are anemic more oftentimes than man . Vegetarians are also more likely to suffer from low atomic number 26 , because meat is a common origin of branding iron . The inability to absorb smoothing iron can be also get by wellness problem like celiac disease .
It ’s important to find symptom that your branding iron levels may be low . The most frequent symptom is fatigue . Do you find out that you find lethargic even when you first awaken up ? You may also have scummy iron if your skin colour is pale , you feel weak , your nails are brittle or you have cold hands and infantry . A round-eyed parentage test can aid you to corroborate your branding iron level . TheMayo Clinic has more detailsabout anemia symptoms .
How much iron do you want ? It depends on your age and sex . Women between the ages 19 to 50 pauperization to get 18 milligram of iron each twenty-four hour period , while men the same years can get out with just 8 milligrams . The testimonial are different if you are significant or postmenopausal .
The good news is that meat is not the only solid food that can help oneself you boost your atomic number 26 levels . Try eating more of these nine vegetarian food if you require to get more planted based iron sources in your diet .
Bonus tip for non - vegetarian – Seafood – If you do n’t corrode much marrow , but you do like seafood , three ounces of fish like cuttlefish , octopus , clams , oysters or mussels have 7.8 milligrams of iron . Seafood has other wellness benefit beyond Fe , as well as a few risks from eating too much . The type of seafood that are rich in branding iron are not the most commonly take but they are the productive non - meat source of iron .
Incorporating these foods into your day-to-day diet can help you build up smoothing iron . There are also iron supplements , but as with many non - dietetical informant , it is well to get vitamins and mineral from the food you eat .
If you do adjudicate to get iron from supplements , be sure not to take them on an empty stomach and always drink batch of fluids and fiber . Iron accessory can cause constipation . Vitamin C can facilitate with iron absorption . These are someother nutrient and vitamins that can heighten or obstruct branding iron absorption .
Other resource :
Shape Magazine : Ask the Diet Doctor : Are flora or Meat Better Sources of Iron ?
World ’s Healthiest Foods List of Food Rich in Iron
