Do you feel sluggish in the morning or afternoon, even after a full night’s sleep? Fatigue could be your body’s way of asking for more iron. Iron is an essential mineral that helps your body produce energy and remain focused. You can boost your iron levels through consuming everyday foods.
Without enough iron, your body struggles to make the energy you need to power through the day. This is because iron helps your body produce hemoglobin, which is a protein in red blood cells that helps transport oxygen throughout the body. When you don’t consume enough iron, the body has a difficult time obtaining enough oxygen to keep your energy levels high. This makes your body work harder to meet its basic needs, which may limit energy available for parts of the body like the immune system and brain.
Low iron levels are more common among pregnant and menstruating women, as well as individuals who experience blood loss through donation or medical treatments. However, the consequences of low iron can impact anyone. It is recommended for ages 9-50 years old to get between 8-27 milligrams of iron, with values highest for menstruating and pregnant women. Some common signs of low iron include feeling fatigue or weakness, pale skin, brittle hair, dizziness, and trouble with concentration.
Fortunately, there are practical ways to boost iron levels. There are two types of iron sources in foods: heme iron and non-heme iron. Heme iron is found in animal sources and is more easily absorbed efficiently by the body. Examples include beef, poultry, and seafood such as clams, oysters, and mussels. Non-heme iron comes from plant sources and is absorbed best when paired with foods containing vitamin C. While foods including chickpeas, pumpkin seeds, and spinach are a great source of non-heme iron, pairing them with vitamin C rich foods like bell peppers, broccoli, tomatoes, or strawberries can help increase iron absorption. Simple meal options like an omelet with spinach or chickpea broccoli stir fry can help boost your iron intake.
On the other hand, certain habits, like drinking coffee or tea with meals or eating high-calcium foods alongside iron-rich meals, can block absorption. If symptoms such as fatigue or dizziness persist, it is important to meet with a healthcare professional to rule out iron deficiency or anemia. Additionally, it is critical when considering iron supplements to utilize the guidance of a medical professional to determine whether supplementation is necessary and what dosage is appropriate.
Lily Maday, FCS Intern, Department of Family, Youth and Community Sciences
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