Having a balanced diet is a lot tougher than most people think, its not easy getting all those precious vitamins and minerals into your body day in and day out. One very over-looked mineral is Iron and that’s why it is essential to get enough into your daily diet.
There are two types of iron in foods and they are “Haem-Iron” and “non-Haem Iron”, if you are someone who suffers from lower levels of Iron in your body you should try to get more “Haem-Iron” into your meals because it is more easily absorbed than “Non-Haem-iron”.
“Haem-Iron” foods include:
liver – (8.8 mg) Per 100 Grams of food
Fish – ( anywhere from 0.2 to 1.2 mg)
Chicken – (0.8 mg)
Turkey – (4.8 mg)
Red meats – (5.5 mg)
sardines – (4.0 mg)
mussels – (7.0 mg)
“Non-Haem-Iron” foods are:
Soybeans – (5.0 mg per cup)
Lentils – (2.2 mg)
Spinach – (3.5 mg per cup)
Tofu or Tempeh – (6 mg)
Lima beans – (2.2 mg)
Raisins – ( 1.5 mg per 1/2 cup)
Tomato Juice – (1.0 mg)
Iron plays a pretty big factor in your overall health, people with low or weak immune systems often suffer from a low iron count in there blood. So other then keeping you healthy all year long iron also does the following:
Binds Oxygen to your blood cells
Helps with brain development and function
Creates better blood flow for your body, which can help with cardio, weight training and your sex life.
Adult female should get 18.0 mg (females lose a lot during the menstruation process)
Teens should get between 8.0 mg and 15.0 mg daily
Getting Iron on a daily basis is not something you should worry about unless you are feeling symptoms on a daily basis which may include; depression, fatigue, dizziness, appetite loss, poor memory. If you do have these symptoms you should schedule an appointment with your family doctor to check if you might have low iron levels.