How to Add Iron to Your Diet

Iron is vital to life. Your body needs iron to make healthy blood cells. Iron is especially important during childhood, adolescence and pregnancy. A low diet in iron may result in lack of sleep and anemia. The recommended daily intake of iron is 8mg per day for adult men and 18mg per day for adult women.

Iron is an essential mineral your body requires to make proteins found in red blood cells and muscle tissue. Signs of needing more iron include lowered resistance to infections, fatigue, dizziness, headaches, brittle nails, a sense of apathy and feelings of depression. Making sure you get enough iron each day can increase your energy level, improve your performance at work or school and boost your immunity. Below are some easy steps to add iron to your diet to help prevent anemia.

Instructions

1.Eat at least three servings of iron-rich food each day. Vary your diet with foods such as liver, lean beef, pork loin, oysters, clams, sardines, blackstrap molasses, and iron-fortified cereals. Good sources include shrimp, tuna, raisins, prunes, figs, most beans, and dark, leafy greens such as spinach.

2.Vitamin C enhances iron absorption. Eat your iron-fortified cereal with a glass of orange juice. vitamin C content of these foods will improve iron absorption by your body. Pair your lean meats or bean burrito with a large serving of vegetables.

3.Cook your food in a cast iron skillet. Cooking your food in cast iron pot and skillet increases the amount of iron in your diet. It has been shown in varies of studies that it can add significant amounts of iron to your food and into your body. Studies have found acidic foods have a higher moisture content, such as applesauce and spaghetti sauce absorb the most iron.

4.Limit your intake of tea and coffee. Caffeine may decrease iron absorption. If you must drink these beverages, avoid drinking them three hours before or after eating iron-rich foods.