About Foods High in Iron
If your body has a low concentration of iron in your blood, your physician may consider you to be anemic, and specify that you focus on a diet that is rich in iron along with an iron supplement. Sometimes, supplements are necessary if you can provide your body with the necessary levels of iron that it needs to function properly. However, if you are a vegetarian, even though you are eating vegetables that contain iron, you may not be getting enough. The iron found in meats is better absorbed by the body than the irons that are found in vegetables, so sticking to a diet with a good balance of both is important.
Identification
If you are iron-deficient and have been told to maintain a high iron diet, you may be more apt to follow it if you understand the role that iron plays in your body. Iron helps your body produce the red blood cells that are essential in fighting fatigue, and building up your body's immune system. If your body is not receiving enough iron, it will also have difficult time carrying oxygen throughout your system, causing a dangerous deprivation to organs such as, your heart, lungs and brain. Muscles will also suffer if deprived of oxygen, making your limbs feel heavy, and sometimes making everyday exertions painful.
Facts
It is recommended that you consume 10 to 14 milligrams of iron per day. The FDA does also state that a female should consume at least the 14 milligrams, if not slightly more. Since females lose iron rich blood during their menstrual cycle, it is only natural that they would need more iron in their diet. Eating a daily diet consisting of lean meats and vegetables can help you to maintain this goal.
Types
Iron can be obtained through many different varieties of foods. Iron-rich foods are often broken down into categories which consist of meats, vegetables and fruits, soy products, and the nut, seeds and legumes category. Each category has its highest ranking members which provide the highest concentration of iron per ounce. For the meats, chicken liver tops the list, and sea vegetables provide the most iron in the vegetable category. Tofu is highest for the soy category, and chick peas are the most iron-rich legume.
Considerations
If you are serious about maintaining an iron-rich diet, you may want to consider introducing sea vegetables into your diet. Although they may be different than what you are accustomed to, they do contain important trace minerals and elements that are quite beneficial to your body. Along with the high iron content that sea vegetables provide, they are also high in B vitamins, as well as, A, C, and E. Ocean ribbons, sea kelps and silky sea palms can be added to salads, sautéed meals and soups not only infusing the meals with flavor but also adding extraordinary health benefits.
Benefits
If you are adding iron to your diet, you may also want to consider the benefits of adding vitamin C, as well. Drinking a glass of orange juice, or adding a citrus fruit to your meal will help you absorb the iron from your other food choices more efficiently.
Warning
If you have decided to begin introducing healthy and iron-rich foods into your household, be careful of the amounts that are consumed by young children and babies. Certain types of deep sea fish and shellfish are high in iron, but can pose allergy risks as well as, mercury poisoning if provided in large quantities. Nuts are another highly allergy food that should be introduced with caution.
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