Are you feeling like a weakling these days? Are your muscles refusing to cooperate as they did before, and now your energy levels have plummeted? Well, if you're already envisioning the solution – beefing up with some gym time – hold that thought! Today we'll be exploring how Iron can make quite an impact on our daily lives. No matter who you are or what sport/activity/lifestyle (or lack thereof) exists under your belt, iron will undoubtedly play a fundamental role in enhancing your overall well-being.
What is Iron?
Iron is an element found mostly in red meat, poultry, fish and shellfish; but also in other food products such as lentils, spinach and tofu (for those trailing green!). But this isn't rocket science; chances are that almost all individuals know about it's inclusion within foods available around us.
That being said - why does it even matter?
The Importance of Getting Enough Iron
While iron might not appear to be anything special at first glance after all everybody knows about its significance- but wait till we get into the details ~salivating~- It sports crucial roles such as facilitating oxygen transportation throughout our body via hemoglobin production present in red blood cells [1]. Inadequate intake will resultantly disturb this balance causing several health issues including fatigue(For those looking for an excuse not to go gym)
Well aware people would tell tales of endurance athletes facing exhaustive workouts due to inadequate consumption of iron resulting eventually destroying their career aspirations[2]. This proves how Valuable little thing called 'iron' really holds immense power!!!
Iron-deficiency anaemia happens when the quantity and quality of RBCs decreases significantly leading towards numerous consequences such as pale skin & nail beds , reduced immunity , constant headaches , weakness etc....It's a vicious circle; you feel tired, so you drink more coffee than necessary (which inhibits iron absorption), hence making you even more exhausted due to iron insufficiency[3]. So if things around aren't to their ideal best - Don't Eliminate Iron From Your Plate!
How Much Iron Do We Need?
The Dietary Reference Intake of dietary intake ranges from 8-18mg/day.
Do's and Don’ts Of Meeting Daily Requirements:
Some pro-tips on meeting your daily requirements with style.:
- Don't chug down tea/caffeinated drinks alongside meals since it hinders the body’s ability to absorb iron.
- Do combine vitamin C-rich food such as citrus fruits or bell peppers in each meal, this enhances the body's probability of absorbing enough iron.
Who Needs More?
Iron requirements differ across age and gender lines. While males require about 8 grams per day, an average woman necessitates approximately double that amount (15-20g)[4].
However women are great Multitaskers , Aren’ they? winks
Speaking of multitasking...
Iron And Pregnancy
During pregnancy vast quantities of maternal blood aid support growing foetuses which usually doubles the quantity of RBC; thus necessitating even higher levels for optimal health (27 mg/d) while maintaining healthy growth rate(1) . Hence ensuring high nutrient dense foods is especially important during such times. Alright new Moms-to be get yourself some spinach salad!!
Now imagine having much less power injected into your muscles á la Popeye minus his trusty canister ~Yikes !~ Oh wait no have some Beans we said beans right??(scroll back up)
Vegetarians & Vegans – Listen Up
People following Vegetarian/Vegan diets face increased chances having decreased accessibility toward adequate amounts. Though comparatively lower among vegan consumers - vegetable sources such as lentils, chickpeas and tofu can be consumed with adequate absorption aids like vitamin C or iron-rich vegetables[11]. Often Iron sulfate capsules are an alternative in case of immediate concern.
Like any good thing in life – moderation’s the key .Consuming excessive levels to ones needs may result via Total body load causing unwanted consequences varying from stomach cramps to interference with other nutrients' functionality (such as Zinc) ,respiratory distress, and atypical skin hue[12](Yikes!). So don't go popping random iron supplements over board,everything has it's own degree of requirement folks!
Foods High In Iron
Remember how we mentioned iron being predominantly found in red meat before?(yes/No?).
Well just because you're “Iron, man/woman” doesn’t mean you have to stick to beefy/fishy meals alone. Here are some popular picks among many:
| Food | Portion | Iron Content(mg) |
|---|---|---|
| Red Meat & Offal | 100 g | 2.5 – 6 mg |
| Poultry | 100 g/skinless breast. | 1-1.3mg |
| Fish & Shellfish | - | |
| White fish: haddock or plaice | 150g | .88mg-.9mg |
| Salmon | .65-0.7 mg | |
| Clams/oysters/mussels/crabmeat/conch/liver seafood" | 100 -135grams. | ~3 mg |
| Tofu {27}(firm) | 150g. | 6-8 mgserving |
| Lentils/Starchy Beans [28] | 250ml(soup)-80 gram(dry) | 4–4.5-mg/&(lentil).30 |
| Spinach& Other Green Vegetables [31] | 100g/cooked | 3.5mg |
| Potatoes | One medium sized & cooked. | 0.6 mg |
Remember one can have multiple food products to reach their "Iron targets"
In Conclusion...
If you're fatigued or showing the telltale signs of iron deficiency, then Iron Up so as to get your game back on track (or your life for that matter). Remember having too much is just as overpowering as having extremely little –so always balance it with care.!
## Things To Consider Before Eating
This goal starts by consuming nutrient-dense foods from diverse sources and making sure we have a basic comprehension of what our daily needs are. Take into account the following :
- Children, females in menstruation years ,pregnant women are top priority candidates than others.
- Plant based meals equipped with vitamin C assortments aid efficiently in Iron absorption.
- Tea/Coffee interferes with the body's ability to absorb Iron due to tannins present; so pairing alongside enriched-meals is advised against
- Iron supplimentations should be undergone under medical guidance
In case you ever felt like doubting Iron’s power..Think again Budy! Cheers[13]
## REFERENCES:
1.Iron-deficiency anemia: Etiology, clinical aspects, and treatment - ScienceDirect
[2.]Endurance athletes at risk of swimming-induced pulmonary oedema/20204106.article#:~:text=Swimming%2Dinduced%20pulmonary%20oedema,affecting%2040%E2%80%9350%%20of%20marathoners.&text=Treatment % 20is % 20multifactorial,symptoms.hyperbaricoxygentherapy.com /2019
3.What Are Symptoms Of Low Iron? - Mary Ann Liebert, Inc. publishers
4.Dietary iron: Recommended intakes and food sources-Healthline.
11.Iron Deficiency Anemia in Vegetarian Women: A Possible Pathogenetic Role of Vitamin K Consumption.Journal Blood disorders & transfusion [5.1 (2014): 1000198].
12.The dangers of too much iron
[13.]https://www.health.harvard.edu/staying-healthy/iron-and-your-health