Eat These Foods To Raise Your Levels Of Iron

Iron isn't just a metal—it's a key nutrient for exercise performance. In fact, a study found that many active women suffer from iron deficiency, which can cause muscle soreness and post-workout fatigue. When your muscles are tired, you can't push yourself as hard in workouts and that can derail your fitness goals. Not cool. The USDA recommends women consume 18 mg of iron a day, and with these foods high in iron, you'll get your daily fix in no time.

#1 Do we need to consume more iron?

For those who are not in the medical or nutrition field, knowing the symptoms of low iron levels in the body can be a difficult task. However, there are some signs and symptoms that allow you to identify that you need to raise your levels of iron. Some of which are:

Paleness

Out of breath when exercising

Muscular fatigue

Low levels of performance

Neurological ailments: dizziness, headaches, and vertigo

Kidney alterations: edema and swelling of legs

Increased heart rate

Overall, low levels of iron can cause anemia. Anemia is a condition in which the body does not produce sufficient quantities of hemoglobin in the blood.

#2 Spinach

Both raw and cooked spinach are excellent sources of iron, though cooking spinach helps your body absorb its nutrients more easily. Just 1 cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E. While the leafy green often gets a bad rap in the taste department, especially among kids, it's an easy ingredient to sneak into recipes undetected for a secret iron-boost (and as a non-heme iron source, it's especially beneficial when paired with foods high in vitamin C, like some veggies).

#3 Olives

Olives are technically a fruit, and one with a good iron content at that. They contain around 3.3 mg of iron per 3.5 ounces (100 grams), or 18% of the RDI. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E (50). Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease.

#4 Lentils

Beans are great sources of non-heme iron. Lentils are a great source of iron, as are white beans, kidney beans, chickpeas, and more. Beans are a great option for vegetarians and vegans to get adequate amounts of iron in their diet. Enjoy beans as a replacement to meat in many of your favorite meals. Beans also make a great side dish and are brilliant pureed or in soups. Lentils contain 7 mg of iron in 250 ml, which amounts to 39% of your daily recommended intake.

#5 Liver

Liver is easily the best way to increase your iron intake. With a ridiculously high content of iron, even a small serving of liver is good enough to increase your haemoglobin level. You can choose between chicken liver or beef liver. Although, the former is a more popular choice but the latter contains lesser calories and cholesterol.

#6 Oysters

Although you can’t eat oysters every day, it’s worth eating them every now and then. 3 ounces of oysters have more than 30 percent of your recommended daily iron needs. In case you can’t find fresh oysters, you can use canned oysters in a seafood taco or pasta sauce. Canned oysters are also high in iron, therefore they can help increase your iron levels.

#7 Dark Chocolate

When you buy high-quality dark chocolate, you not only satisfy your sweet tooth — you also give your body a significant dose of iron. All you need is one ounce to fulfill almost 20 percent of your daily iron requirements. Now that’s one healthy dessert option!

#8 Fish

It's a high-protein, low-fat way to add iron to your diet. And it doesn't matter if it's from a farm or caught in the wild. Tuna, sardines, mackerel, and haddock are good sources of the mineral.

#9 Tomatoes

1 cup of tomatoes contains about 3.39 mg of iron. Tomatoes are super easy to grow and they're packed with antioxidants, which can help protect your skin from aging and disease.

#10 Brown rice

Another brilliant choice for meeting your daily iron intake. Switch white rice with brown rice for a healthier food option.

#11 Ginger

This deliciously spicy root is a wonderful food additive. Ginger has been shown to treat nausea and morning sickness, but its benefits don’t end there. It is currently being researched for anti-cancerous properties. Ginger is an important ingredient in Japanese, Chinese, Korean, and Indian dishes. This rhizome is high in iron, making it a delicious addition to your diet. Snack on candied ginger or drink ginger tea for a great boost in iron. Ginger contains 3.4 mg of iron in 30 grams, which adds up to 19% of your daily recommended intake.

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