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

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.

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Fight Fatigue and Relieve Stress with this Balanced and Nutritious Diet

Stop Passing Out On The Keyboard

Tired of feeling tired? Whether it’s stress related insomnia or just the simple fact that you are addicted to watching Lost reruns, you are worn out and struggle to make it through the day. Lattes, Red Bulls and candy from the Bulk Barn may be able to give you short bursts of energy, but it usually comes with a hard crash back to earth, or has you passing out head first onto your keyboard a few hours later. Not only does this slow done your productivity, but lack of sleep can cause stress and weaken your immune system.

The Fatigue Fighting Diet

Life is all about balance, and that doesn’t ring more true than with your diet. The more you overeat, the more exhausted you will feel. Your body has to work in overdrive to try and digest the food which leaves you little energy to go about your usual tasks. Your best bet is to stick to 4 small meals a day, or three balanced meals and two snacks, depending on your routine.

In most cases the proper diet to boost your energy should be made up of approximately 65 percent veggies and fruits. The best kinds are ones that are choc full of vitamin B. Examples of these include peas, beans, corn and especially avocados. These can help your nervous system function while keeping you alert under stress. Fruits such as oranges and strawberries, that are rich in vitamin C, can also support your body’s adrenal glands which can lift your spirits and keep you jumping at the office or at home. While fruits and veggies are the key, you can also get life from lean protein such as skinless chicken and complex carbs like beans, oats and legumes. This is the best way to keep the balance that is so important to your body.

Start Right in the Morning

While a lot of diets and nutrition plans put emphasis on consuming little to no carbs, you may be feeling weighted down and exhausted because you aren’t getting enough complex carbohydrates in your diet. Carbs are the energy source that your body is craving, but many health professionals suggest straying away from mixing carbs and protein in the morning. The usual bacon and home fries breakfast is not the way to go. This comes back to the problem of overeating and how it can drain you of energy. A breakfast such as a bowl of whole grain cereal or oatmeal is a great way to start your day and fight fatigue.

Keeping it Balanced for Lunch and Dinner

For lunch, mix it up and go with a variety of foods, but you can keep your blood sugar level up by opting for some tuna and some red pepper wrapped in a tortilla. Something such as salmon, dark green veggies and brown rice is a balanced and extremely healthy dinner that will keep you primed and ready for the next day, without energizing you too much so you cannot fall asleep. For a little extra kick, you can munch on ginseng candy or indulge in ginseng tea throughout the day. It can help your body fight stress and is easy to find at a local health food store.

Foods to Stay Away From

To keep it simple and to the point, get away from those convenient foods that are quick, processed and full of chemicals. No more Lunchables for the kids, and no more microwave dinners or lunches. The lack of nutrients in these quick and easy foods can lead to imbalances in your metabolism which can wear you out and even increase your risk for heart disease and cancer.

If you want to really put in a little extra time and effort, opt for a juicer. It is a solid investment that makes consuming vegetables and fruits easy and more fun. It has been proven that many people get a burst of energy after drinking fruit juice, and there is nothing better than organic, homemade and all natural juice. Fresh juice is filled to the brim with enzymes, minerals and vitamins which are vital for your body’s ability to produce energy.

It’s Easier than it Seems

An energy boosting diet really does not have to be all that complicated. Stick to some healthy options and plan everything around vegetables and fruits. It has become too easy to set the main course of the meal, and choose the meat, before even thinking about the vegetables. Plan your main dish around vegetables, eat light but right in the morning, and keep yourself satisfied during the day without overeating. You’re just a few steps away from getting that bounce back in your step that you’ve been missing the last few months.

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