iron rich foods, such as liver, dried beans, and nuts

Iron is a well-known mineral found in every cell of the body. It is considered an essential mineral because it is needed in order to make part of your blood cells! The human body requires iron in order to make the oxygen-carrying proteins such as hemoglobin and myoglobin. Hemoglobin is liable for carrying oxygen from your lungs and transporting it through your entire body. It represents about two thirds of your entire body’s iron! Meaning, if you do not have enough iron in your body, your body cannot make enough healthy oxygen carrying red blood cells. When this happens, it called iron deficiency anemia. You may have iron deficiency anemia if you:

  • Feel weak and tired more often than normal
  • Feel dizzy
  • Are grumpy or cranky
  • Have headaches
  • Look very pale
  • Feel short of breath
  • Have trouble concentrating

Without healthy red blood cells, your body will not be able to get enough oxygen. Chronic exhaustion can negatively affect your brain function as well as your immune system’s ability to fight off infections. In women who are pregnant, iron deficiency can mean premature birth or severe size decrease in the newborn baby. So the next question is: how much iron should you be taking? Iron intake depends on age, gender, and overall health. Infants and toddlers need more iron than adults because their bodies grow so quickly. When in childhood, girls and boys between the ages of 4-8 need about 10 mg of iron and 8 mg daily from age 9-13. Beginning in adolescence, women’s daily iron need to be increased because of significant blood loss during each month of their period. Women from 19-50 are recommended to take at least 18 mg of iron each day, while men can still just only take 8 mg.

The Best Food Sources for Iron Include:

  • Dried beans
  • Dried fruits
  • Eggs (especially egg yolks)
  • Iron-fortified cereals
  • Liver
  • Lean red meat (especially beef)
  • Oysters
  • Poultry
  • Salmon
  • Tuna
  • Whole grains

If you feel you may be iron deficient, talk to our chiropractor at Olson Chiropractic about your options. If you feel you may not be able to get enough iron in your diet, our chiropractor can educate you on your supplement options. Don’t hesitate, call (925) 338-8811 today!


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