Iron

Written By Morgan Liner

I absolutely LOVE this next mineral. IRON! Iron is a vital nutrient for so many reasons. It creates ATP in the mitochondria, which transports blood throughout the body. Iron cleans the blood, improves antioxidant function, and increases oxygen in the blood. Over 75% of Americans are not getting enough iron. More and more people are being diagnosed with iron-deficiency illnesses like anemia.

Symptoms of an iron-deficiency: (www.mayoclinic.org)

  • Extreme fatigue

  • Weakness

  • Pale skin

  • Chest pain, fast heartbeat or shortness of breath

  • Headache, dizziness or lightheadedness

  • Cold hands and feet

  • Inflammation or soreness of your tongue

  • Brittle nails

  • Unusual cravings for non-nutritive substances, such as ice, dirt or starch

  • Poor appetite, especially in infants and children with iron deficiency anemia

Food rich in iron:

  • Coconuts

  • Legumes (beans and peanuts)

  • Oats

  • Macadamia nuts

  • Quinoa

  • Sesame seeds

  • Raisins (look for no added sugar)

  • Watercress

  • Swiss chard

  • Sun-dried tomatoes

  • Lentils

  • Peas

  • Tofu

  • Tempeh (this also doubles as one of your prebiotic/fermented foods!)

  • Figs, dates, prunes

  • Eggs, beef, chicken, pork, oysters (among other animal products)

  • Dark, leafy greens

  • Potatoes

  • Broccoli, cabbage

  • Pistachios, pepitas, flaxseeds, almonds, cashews, hemp seeds

How much iron is needed per day?

  • Women: 18mg

  • Men: 8mg

  • Children:

  • Women who are pregnant: 27mg

  • Women who are nursing: 9mg

There are two types of iron: heme iron and non-heme iron. Heme iron is found in animal products, while non-heme iron is found in plants. Traditionally, doctors believed that heme iron was more bioavailable than non-heme iron, meaning that your body could use it more efficiently. However, we can have an excess of iron stored in our bodies, so non-heme iron is an extremely beneficial type of iron because our body does not store it in the same way. Too much heme iron can settle in your organs (pancreas, liver, kidneys) and cause joint pain, diabetes, kidney stones, heart failure, fatigue, abdominal pain, memory fog, and liver failure. Be careful about the amount of heme iron you’re consuming. If you believe you are consuming too much and have any of the above symptoms, begin focusing more on your non-heme iron through plants

More information about anemia symptoms can be found at: https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034

Morgan Liner
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Potassium