There are several vital minerals that your body needs in order to enjoy optimal health. Of these minerals, iron is highly important. It’s an important component in hemoglobin, the element within the blood that is responsible for carrying oxygen from the lungs to the rest of the vital organs. Hemoglobin is primarily made up of iron, so if you aren’t getting enough of this mineral, your body won’t be able to produce the oxygen-rich red blood cells that it needs to thrive. As a result, you could start to experience several adverse effects, such as:
– Increased fatigue
– Weakness
– Dizziness
– Shortness of breath
– Difficulty concentrating
Daily iron intake varies based on age and gender; however, it’s recommended that women between the ages of 19 and 50 get 18 mg a day, and men get 8 mg a day.
Here are 21 iron-rich foods you should be eating.
1. Spinach
The health benefits of eating spinach have long been touted. It is a virtual powerhouse of vital nutrients, including iron. A single 3.5 ounce service packs 3.6 mg of iron, so eating more spinach can certainly help you avoid iron deficiency and the symptoms related to this condition.
In addition to being rich in iron, other vital nutrients that spinach contains include vitamin C, antixodiants, beta carotene, potassium, vitamin K, fiber, vitamin A, calcium, folate, and protein. Given all of the nutrients that this veggie contains, spinach can not only help to increase your iron levels, but it can also prevent cancer, help you avoid constipation, improve the health of your hair and skin, boost the health of your bones, lower blood pressure levels, and prevent asthma. You can add more spinach to your diet by including it in salads, in pasta dishes, or as a healthy side dish.