One of the easiest ways to help combat aniron deficiencyis eating iron-rich food.
We all know that iron is one of the most important minerals we need to function properly.
Luckily for us, iron-rich food is pretty easy to find and incorporate into our diets.
Photographed by James Wojcik, Vogue, July 2003
There are just a few things to take note of.
What types of iron are in food?
There are two types of iron you might find in food: heme iron and nonheme iron.
Dieras says heme iron is more biologically available and easier for your body to absorb.
you could also find heme iron in seafood.
One punch in of iron isnt necessarily better than the other.
According to theDietary Guidelines for Americanscreated by the USDA and Department of Health and Human Services, 3 oz.
of beef contains about 2.5 mg of iron.
Sanger says chicken breast and roast turkey are great options.
of turkey contains 2 mg of iron, while chicken contains almost 1 mg per every 3 oz.
Eggs
Need more reason to believe that breakfast is the most important meal of the day?
Eating eggs regularly will help you get your needed iron.
Sanger says 1 oz.
of dark chocolate can contain 3.4 mg of iron.
Legumes
If youre looking for nonmeat options to reach your necessary iron level, turn to legumes.
These plants, which include chickpeas and lentils, are rich in the nutrient.
The Dietary Guidelines for Americans says one cup of cooked spinach will give you 6.4 mg of iron.
Black Beans
Black beans are one of the most iron-rich legumes you’re free to eat.
Sanger says one cup of cooked black beans contains 3.6 mg of iron.
Other beans are also super-rich in the nutrient.
The Dietary Guidelines for Americans says an ounce of cashews, for example, contains 1.9 mg of iron.
Oysters and Other Seafood
Those happy-hour oysters arent just beneficial for our wallets.
According to the Dietary Guidelines for Americans, having just three oysters gets you 6.9 mg of iron.
you might also turn to other seafood if oysters arent something you crave.
Clams, crabs, and sardines all contain 2.5 mg of iron for every 3 oz.
Shrimp has 1.8 mg of iron for every 3 oz.
Potatoes
Potatoes are rich in vitamins and nutrients, especially iron.
Sanger says a medium-sized potato contains 1.9 mg of iron.
Takebrown rice, for instance, which has0.8 mg of ironfor every one cup cooked.
According to the Dietary Guidelines for Americans, one cup of oats contains 9 mg of iron.
Iron supplements can be extremely helpful when addressing iron deficiency or iron-deficiency anemia, she says.
But their use should always be guided by proper testing and professional advice.
Dieras agrees and says its not recommended to takeiron supplementswithout a doctors supervision.
Too much iron in your system is just as bad as not having enough.
High doses of iron can be fatal, cause organ failure, coma, and convulsions, she says.
Large amounts of iron can cause inflammation of the stomach lining and ulcers and decrease zinc absorption.
But at the very least, you might start focusing on adding these foods to your diet.
