Boosting Iron Intake; One Simple Tip for More Energy, Less Fatigue and a Better Mood

By Drew on 3rd July, 2009

Wake Up With A Diet Full of Iron

If you constantly feel exhausted or find yourself lashing out over the smallest miscommunications or extra tasks at work, then you may be suffering from an iron deficiency. As important as iron is to our bodies it is very easy to forget to fit into your diet, especially if you are vegetarian or focused on the newest low calorie diet trend.

What is Iron?

Essentially iron is a necessity for your body as it produces hemoglobin. Hemoglobin is responsible for carrying oxygen throughout your body and thus providing you with the strength and energy you need to make it through the day. You can find Heme iron is food sources such as red meat, pork and fish. On the other hand there is also non-heme iron which can be found in certain enriched cereals, whole grains and many types of fruit. It is much easier for the body to absorb and utilize Heme iron appropriately.

Why do You Need Iron?

If you are suffering from an iron deficiency your body cannot get the oxygen that it needs. This can quickly lead to fatigue, low levels of energy, irritability and even cause you to struggle when trying to concentrate or conjure up past memories. Iron deficiency is one of the most common nutritional problems throughout all of North America. While it can affect anyone at anytime, that is not consuming a balanced diet, it is most prevalent in pregnant women, people following low-cal diets, athletes and young children. If you are putting yourself through rigorous workouts everyday for long periods of time then it can also be easy to lose iron though excessive sweating.

How Much Iron Do You Need?

The amount of iron that your body depends on changes based on age, gender and a few other factors. The general guidelines for iron intake are as follows;

-Men need approximately 8 milligrams of iron a day

-Pre-menopausal women (19-50 years of age) need approximately 18 milligrams of iron a day

-Postmenopausal women need approximately 8 milligrams of iron a day

-Pregnant women require as much as 27 milligrams of iron a day

How Much Iron is too Much?

Your body’s tolerable limit for iron from supplements and food is around 45 milligrams a day. If you are a vegetarian, or follow any sort of diet that is low on meat substances, you should look into increasing your allotted intake by just below 2 times the suggested amount. For example if you are vegetarian and aged 30 you should be trying to ingest about 33 milligrams a day as opposed to just 18. As there is such as thing as too much iron you should always consult a physician before starting out on iron supplements or drastically upping your daily intake.

Where Can You Get Iron?

Heme iron mainly comes from eggs, poultry, pork and red meat. You can up your intake as a vegetarian by consuming non-heme iron from food sources such as dark green vegetables, nuts, dried fruits, seeds and enriched cereals. Remember that simply reading the label on the foods that you purchase at the store can go a long way. It is an excellent way to realize exactly what you are putting into your body, yet is a step that many people skip over in their rush to the check out line.

There are also a few factors that affect the body’s ability to absorb the iron that you are ingesting. Certain ingredients in some teas can hinder your ability to absorb iron and other compounds found in foods like spinach and wheat can make it harder for your body to utilize the mineral. On the other hand, Vitamin C can help your body make the most out of iron so consider cutting up some fruit and adding it to your enriched cereal. This can instantly up your iron intake and may be able to give you an added boost throughout the work day. Who knows, the right amount of iron eaten in the right way and you not be so devastated the next time your boss forces you to work overtime, or the kids need all night help with their homework.

The key to a healthy lifestyle is balance and nutrition. Iron is not the be all and end all of your diet, but is an essential part of a well balanced diet. Stick to variety, plan your meals in advance, and find ways to improve every meal throughout the week. Proper nutrition does not have to be a chore, but a little planning can definitely go a long way.