Did you know that without iron, your body can’t function properly? That’s right! We all need iron for our bodies to perform certain tasks. From proper brain functioning, immune system response, to building muscles, skin and hair, iron plays a key role for health. Unfortunately, your body can’t produce iron on its own. The way we get iron is through the food that we eat. That is why it is important to include plenty of iron-rich foods in your diet for optimal body functioning, and to avoid an iron deficiency or iron deficiency anemia.

iron rich foods

What Is Iron?

Iron is an essential mineral needed for blood production. Your body needs iron to produce hemoglobin, which in turn is needed to carry oxygen throughout your body and cells. Our main sources of iron come from plants and animals, although some processed foods are fortified with iron. ¹

Role Of Iron For A Healthy Body

Iron plays a big role in how your body functions and how you feel. Some key roles iron plays for health include: blood oxygenation, energy production, maintaining a healthy immune system and proper brain functioning.

Iron To Oxygenate Your Blood

One of the most important roles that iron plays is to oxygenate your blood. Iron works with heme synthesis, which forms hemoglobin in your body. When you have healthy hemoglobin, oxygen is transported easily to the lungs, other body tissues and the brain, so your body can function properly.² Iron is also needed to keep your body warm. Additionally, it is critical for building muscles and to keep your energy levels up. Without enough iron in your body, you may feel tired or become fatigued easily.

Iron For Energy

Iron helps to convert food to energy. In order for your body to use it however, the food has to be broken down. Iron plays a crucial role in this process and those without enough iron can become easily tired and fatigued. That is why it is important to have enough ferritin (iron stores) in your body.

Iron For Health And Well-Being

Iron helps your body maintain a healthy immune system. We are exposed to germs on a daily basis and having a healthy immune system helps protect us and works to destroy germs that may harm us and cause illness. Iron is needed for immune cell reproduction and maturation, which works to keep us healthy. If your body is low on iron, you might not be able to fight off infections as fast as others and your body may take longer to heal.

Iron is also needed for proper cognitive functioning. Memory, attention, problem solving and learning functions can all be affected by low iron. Many people who are iron deficient or suffer with iron deficiency anemia often complain about poor concentration and may have troubles thinking clearly.

Iron Rich Foods To Include In Your Diet

To make sure your body functions at an optimal level, make sure you are including plenty of iron-rich foods in your diet. There are plenty of foods available that contain iron to help boost your energy. Although not everyone eats meat, it is the best choice for iron consumption, especially if you are iron deficient. Meat contains heme iron, which is found in animals.  Other sources of iron found in plants (non heme iron) are  beneficial, as well. You can find non heme sources of iron in vegetables, fruit, grains, nuts, processed foods and iron supplements.³

Good Sources Of Heme Iron:

  • Beef
  • Chicken
  • Oysters
  • Turkey
  • Ham
  • Tuna
  • Liver
  • Salmon
  • Eggs
  • Shrimp
  • Chicken Liver
  • Lamb
  • Pork Loin

Good Sources Of Non-Heme Iron:

  • Cereal
  • Beans
  • Bread
  • Potatoes
  • Rice
  • Apricots
  • Raisins
  • Strawberries
  • Spinach
  • Kale
  • Nuts
  • Molasses
  • Broccoli 4

Thanks for reading!

Barb

P.S. To learn more about healthy eating and iron deficiency, you might want to check out my books, Wholey Cow A Simple Guide To Eating And Living, and Wholey Cow It Works! A Holistic Guide To Eating And Recovery From Iron Deficiency.

Source:

¹“What Is Iron?” Idi, www.irondisorders.org/what-is-iron.

²“The Role of Iron in the Body.” Spatone, 1 Jan. 1AD, www.spatone.com/info-hub/the-role-of-iron-in-the-body.

³”Iron We Consume.” Idi. N.p., n.d. Web. 16 Dec. 2016. http://www.irondisorders.org/iron-weconsume/

4“Top Iron-Rich Foods List.” WebMD. WebMD, n.d. Web. 13 Jan. 2017. http://www.webmd.com/diet/iron-rich-foods#1

5“Do You Know What Is the Role of Iron in the Human Body?” YouTube, YouTube, 11 Apr. 2017, www.youtube.com/watch?v=XVIKtzCS6jk&t=23s.