35 Of The Best Foods For Iron

Iron deficiency is the most common deficiency in the world — but how can you tell if you’re not getting enough of the nutrient?

If you’ve noticed bruises on your skin, are easily irritable or weak, or have experienced dizziness, you just might be low in the mineral.

Iron plays an integral role in your blood, transporting oxygen from the lungs throughout the body, and also helps maintain healthy skin, nails, hair, and cells.

Iron deficiency, which is most common in women, can be hard to diagnose, as symptoms are similar to those of other disorders, including magnesium deficiency.

Signs and symptoms can include headaches, shortness of breath, weakness, pale skin, extreme fatigue, cold hands or feet, and lightheadedness — so you don’t want to go too long with low iron levels in your body.

While you don’t have to run out and grab the biggest steak you see, your dinner plate is the best place to start when trying to prevent or treat iron deficiency.

First, adult men should look to consume about 8 milligrams of iron per day and adult women should consume about 18 milligrams of iron per day.

Second, your body absorbs iron from meat (heme iron) two to three times more efficiently than iron from plant-based foods (non-heme iron).

To help with absorption of plant-based foods, make sure to pair them with vitamin C-rich foods, like tomatoes or citrus fruits.

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