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Iron pumping. Flat iron. Iron a shirt. There are so many irons in our lives - and yet, do you know if you really get enough in your body by eating iron-rich foods? Iron is a very important mineral that our bodies need. And although you know that you can not get enough iron could be prejudicial and maybe the reason you have dark circles in your eyes, do you know much more beyond that? If you are a bit misty on the signs of iron deficiency or want to know how to slide more iron-rich foods in your life, the following mandates are exactly what you need.

We will explain why your body needs iron, how to know the signs of iron deficiency, then around the top 10 foods rich in iron.

What should you know about iron?

Your body needs iron to work.

"Iron is crucial because it's a key element of red blood cells, and you will have a decrease in the load capacity of oxygen throughout the body if you are weak in iron," saysJulieanna Hever, MS, RD, CPT, a dietician and an author-based author ofThe vegetarian dietandThe complete guide of idiot in herbal nutrition. "This can lead to lethargy, an increased risk of infections and problems with your cardiovascular system." Do not get enough iron is particularly risky during pregnancy, hever note.

Iron deficiency is particularly common in women.

Anemia is when your blood does not have enough healthy red blood cells and iron deficiency anemia is common. "It is particularly common in women, especially during their children's years. In fact, it's the most common deficiency in the world, affecting about a billion people," said Sarah-Jane Bedwell, RD, LDN, a Nashville-based nutritionist and author ofPlan me skinny: plan to lose weight and keep it in just 30 minutes a week. "Women aged 19 to 50 need 18 mg of iron every day, but pregnant women need more."

There are two types of iron.

"The best sources of iron are" Heme Iron ", which is only in animal products: meat, poultry andfish, "Said Bedwell." "Non-hemical iron" found in plant products and animals such as leaves with leaves, beans, fortified cereals, egg yolks, tofu and dried fruits are less absorbed by the body. "But even vegetarian sources are better than no sources!

Iron is better associated with vitamin C.

Your body has a lot more time absorbing time when you also eat foods that are a good source ofvitamin C Like strawberries, citrus fruits and tomatoes. And why not make your super-combo super-delicious? "For example, eat hummus based on lemon juice (beans are iron high, and lemon juice has vitamin C), a green smoothie (greens raw more fruit), or a chili with tomato sauce and beans ", actions.

There are some drinks you should avoid eating iron-rich foods.

"If you tend to drink coffee or tea with your meals, you may want to reduce a little longer than you absorb up to 40% less iron with coffee and up to 70% of iron when You drink tea, "saysNutritional twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shams, RDN, CDN, CFT and authors ofThe veggie cure of nutrition twins. How about a nice refreshing glass ofStrawberry, Lemon and Mint Detox Water instead of? Sold!

Iron deficiency is important to treat.

Do not underestimate the amount of iron deficiency that counts: "Although it is usually mild, the fatigue that has associated it can disrupt your work and your personal life," explainsLisa Hayim, registered and founder dietitian ofThe necessities well. "It can even cause hair loss and pale skin. If more serious anemia is not treated, it can lead to heart problems and arrhythmias, as well as problems during pregnancy." Simply put, Bedwell adds that iron is important because it helps transport oxygen to your muscles and brain.

What are the signs you can be iron deficient?

You are tired all the time.

Fatigue is usually the most common sign of iron deficiency, explains Hever. "Unfortunately, many of the common signs and symptoms of iron deficiency are nonspecific and the most reliable way to diagnose is via laboratory tests," she says. But if you are constantly tired, even when you have a lot of sleep for several nights in a row, so it should be a big red flag!

You get frequent headaches.

"With fewer oxygen-rich cells to go around, there is a good chance that your brain does not get the amount it needs. The deprivation of oxygen can cause a sealing in the head more frequent than the evils Usual head, "said Suggests to Hayim.

You suffer from a condition known as PICA.

"You can also see the pale skin, weakness, and even a condition known as Pica, which is a thirst for non-food products such as dirt," says Hever. Wait What? Yes, you read that right. "Iron deficiency symptoms can include unusual desires for non-nutritive substances, such as ice, dirt, or starch," says Bedwell.

You have difficulty passing through a workout.

"There is a difference between being tired and tired as part of your normal life compared to the fatigue you feel when you are an iron deficiency," warns Hayim. "If you feel that you are fighting up the stairs without being out of breath, or you hardly finished a workout, you can be weak or iron deficiency," says Hayim. If you are viewing any of these symptoms, your best solution would be to talk with a health professional as soon as possible.

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What are the best foods rich in iron?

"Like all legumes (dry peas, beans, lentils, andChickpeas) They are packed with protein, durable and power plants in nutrients that are rich in antioxidants "say twins nutrition. A portion of black beans contains 1.5 times more iron than three ounces of flank steak. Thus, it is a great option for vegetarians because vegetarians need to double the iron compared to meat eaters because they absorb less. (Meat eaters need between 8-18 mg of iron, menstruated women need closer to 18 mg;. Vegetarians need 14-33 mg per day)

"In addition to adding Crunch, the texture and flavor rich to salads, muffins, granolas, and bread, they are a good source of iron and rich in good for your heart-fat," say twins nutrition. "They also contain omega-3 fatty acids that help combat inflammation and keep the body in good health. Speaking of inflammation, the burden on theseanti-inflammatory food!

"Packed with omega-3 fatty proteins and fatty acids, it is perfect food for inflammatory problems calm and combat diseases like cardiac diseases. Try to choose wild salmon to limit your exposure to toxins such as PCBs, "Advisor Twins Nutrition. Need Jazz Your Kitchen Routine? Try theseHealthy salmon recipes And get out of your kitchen rot.

This one is obvious if you want to get more iron, and a flue other nutrients in your diet. "Included withfiber And part of the cruciferous family, Broccoli is rich in phytonutrients that are praised to combat many cancers. It is a go-vegetable for many vegetarians and meat eaters as well, it is an easy way to get an iron supplement. Lemon squirt on her to improve the taste and make more absorbable, »Share the broccoli iron The Twins Nutrition.

grab thatsmooker Or pull the grill! "The skinny beef is rich in iron, not only, but also the skinny muscular protein and immune stimulant zinc as well," said Bedwell.

This base is a go-for a reason. "It is a good source of hemic iron," The Twins offer nutrition. "It is skinny, satisfying, and a great source of protein and weak in the artery-clogged fat contrary to other meat it is therefore ideal if you try to lose weight. In addition, you can easily get aturkey sandwich At almost every dinner or fine grocery store, but we recommend that you go for fresh slices compared to the meat charcuterie whenever possible ".

On the list of"Bad" foods that are now well, Egg yolks offer iron, both HEME and NO hemic. "Egg yolks are rich in lutein, a nutrient that is important for the health of the eyes and age, as well as B vitamins," says Bedwell. For a quick breakfast, try the broadcastlawyer and two eggs (scrambled, Sunny side up, but you will like) on the whole wheat bread with red pepper flakes for a touch of heat and a little fresh lemon juice for a brilliant flavor explosion.

Give him for this affordable basic food! "Dry peas are a good source of iron that is packed with protein and fiber," The Twins offer nutrition. "A portion of dry peas contains as many potassium like banana! They add a lot of flavor to the dishes-try to add them to the salads instead of croutons, add cereal bowls or homemade smoothies, use it to thicken soups and sauces, do veggie hamburgers and donuts, or incorporate them In pasta sauce,guacamole, Houmous, or the oven potatoes. And if it's still not mentally do you, then look inpulse (dry beans pulp)!

Thegreen leaves doing a lotAs it is rich in magnesium, decreases inflammation, and the increase of blood flow. It also happens to be rich in iron, to add a little bit to your dietwill instantly give you an energy boost , especially when it's in the middle of the day of work. Make sure to add a game to your lunch salad or even in your morning Smoothie to launch the day with energy bursting.

Another easy add that you can make to your diet to make sure you get more iron is with Lentils . Especially if you follow a vegetarian diet , lentil consumption is a great way to help your iron consumption stay on track, as they have been proved to help prevent iron deficiency anemia . Prebiotic foods are raised in folate, fiber and protein, reduce cholesterol and increase your energy. The list of health benefits is therefore really endless. That you associate them as a Side dish with salmon Or simply simmer some in a pot that you have then added to a salad or eating alone, the lenses are an easy food to make iron that you will have no problem to eat every day.