Iron is one of the most important minerals you need in your diet and for your body to perform at its best. Here are a few of the things it does, where to get more iron from, as well as a few signs you may be iron deficient. 

Energy

One of the main side effects of having enough iron in your system is that you have relatively high and sustained levels of energy. Whether it be via food or Ethical Nutrients Mega Iron, you simply feel more energetic when when you get enough iron. 

While you may not get a massive spike of energy like you would after drinking an espresso or two, you will have sustained energy that will keep you active throughout the day. 

Endurance

If you exercise every day, iron will drastically improve how much endurance you have, as well as ensure your muscles work to the best of their ability. Even if you don’t work out regularly, you should still be taking iron to ensure your body is performing at its best. 

This becomes even more important for women, as they tend to have lower iron levels overall. Therefore, if you are a womanwhot workouts frequently, it is best to add an iron supplement into your diet. 

Immune System

Iron also plays a role in keeping your immune system strong and fighting off illness and disease. Iron supports white blood cell production, promotes oxygen delivery, and can also aid in pathogen destruction. 

What this means is that your body can protect itself against illness, and in the event you do get sick, your body is better equipped to fight off the infection. 

During Pregnancy

Iron is a crucial mineral to consume when pregnant, and should be one you focus on. One of the most important reasons for needing iron is that your body produces more blood when you are pregnant, and iron is needed to transport oxygen to the fetus. 

Iron Sources

There are two ways to get iron into your system, that being food and a supplement. While food should be the first thing you do, supplementation may be needed if you have dietary restrictions or you struggle to absorb iron. 

Food 

There are many foods that contain decent levels of iron, but some of the best ones are oats, beef liver, spinach, tofu, oysters, canned tomatoes, dark chocolate, and roasted cashew nuts. 

It is important to note that if you are a vegan or vegetarian, you do need to consume more iron-rich foods, as red meat tends to be densely packed with iron. You may also need to alter your diet slightly more, as studies have shown vegetarians and vegans can struggle to absorb iron efficiently. 

Supplements 

If you have dietary restrictions or you find yourself simply not being able to eat enough food to get the right amount of iron, a supplement is the perfect replacement. Not only do many contain the right amount, or at least close to the amount you need for the day, but one tablet in the morning is all you need. 

Factors that Affect Absorption

Three common things that can affect iron absorption include the presence of Vitamin C, too much calcium, and an overly-acidic gut. To solve the first issue, simply include more Vitamin C in your diet, such as through oranges. 

For the second issue, either lower your calcium intake, or balance it out with an iron-rich meal. For the third problem, if you have an overly acidic gut, consider a probiotic or probiotic-rich foods to balance out your gut biome. 

Signs You Maybe Iron Deficient 

Now that you know the importance of iron and where to get more iron from, here are some signs that you may be iron deficient. 

Fatigue & Weakness

One of the first signs that you may be iron deficient is a constant feeling of fatigue and weakness, even after sleep. What must be remembered here is that you shouldn’t confuse being tired with being iron deficient, as there is a chance you aren’t getting good quality sleep, even if you are sleeping for 6-8 hours. 

Shortness of Breath

Shortness of breath is another common sign as your body struggles to transport oxygen if your iron levels are low. If you find yourself having to concentrate on breathing deeply, seek help from a doctor. 

Colds Hands & Feet

Once again, a lack of iron leads to a lack of proper circulation, and this will show itself in having cold hands and feet. Iron deficiency is not the only thing that can cause low blood pressure, but it can make it worse. 

Frequent Headaches

Headaches can be caused by the lack of oxygen due to low iron levels. You may also experience frequent dizziness. Once again, seek professional help if these headaches don’t clear up or last for several days. 

In conclusion, iron is important for a number of reasons, and it is vital that you think about it often and adjust your diet to ensure you are getting your recommended amount of iron daily. Once again, if you suffer with any of the symptoms listed and and iron supplements and an iron-rich diet don’t help, seek assistance from a doctor. 

Related posts:

Top vitamins and supplements that will help you improve your health Why vitamin B12 is vital for optimal neural functioning Planning to start a vegan diet? Here are some tips How to make sure your kids get the vitamins they need