Are You Pumping Iron?

aspirewellnessblog.com

You may be pumping iron in the gym but is your body pumping enough iron through your bloodstream?  Did you know that iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States?  So why is iron so important?  How can one prevent iron deficiency?

Iron is in charge of carrying oxygen throughout your body.  Hemoglobin, part of our red blood cells, is made up of iron and transports oxygen through the bloodstream for skin and muscle tissues to utilize.  It then takes carbon dioxide back to the lungs to be exhaled.  Iron deficiency anemia occurs when the body’s iron stores are so low there isn’t enough red blood cells being made to carry oxygen throughout the body efficiently.

Some symptoms of iron deficiency anemia include: fatigue, pale skin and fingernails, weakness, dizziness, headache, inflamed tongue.

The body absorbs 2-3X more iron from animal sources than from plants.  Some of the best animal sources of iron are: lean beef, turkey, chicken, lean pork, and fish.

Some of the best plant sources of iron are: beans (pinto, kidney, soybeans, and lentils), dark leafy green vegetables, fortified breakfast cereals, enriched rice, whole-grain and enriched breads.

Adding vitamin C to plant sources of iron will enhance absorption!  Some great sources of vitamin C are: citrus fruits, melons, berries, broccoli, tomatoes, potatoes, and peppers.

To prevent iron deficiency, eat a well-balanced, healthy diet that includes good sources of iron.  If you are vegetarian, combine plant sources of iron with vitamin C during meal times (ex. salad with peppers and beans, spinach with citrus vinaigrette, fortified cereal with berries).  If needed, a health-care provider may recommend that you take a multivitamin or an iron supplement.

Source from www.eatright.org