• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Panlasang Pinoy logo

  • Recipes
  • Start Here
  • Cooking Schools
  • About
Home » Food and Health » Iron rich foods list

Iron rich foods list

Iron is a powerful element you can increase in your diet through consuming more iron rich foods. It aids in transporting oxygen throughout your body to improve respiratory, cognitive; cardiovascular and immune system function. The amount of iron you eat needs to be balanced. Too little iron can lead to a dangerous deficiency. However, consuming too much can potentially lead to death.

What Does Iron Do In The Body?

One of the most important functions of iron is in breathing. It helps distribute oxygen to the lungs and transports carbon dioxide back to lung arteries to be exhaled. Other responsibilities iron holds is the production of red blood cells, enzymes and energy. The level of iron in the blood therefore affects your energy levels, brain function, muscles, the rate of recovery from diseases and much more. Although supplements are available, the best source of this element is iron rich foods.

Symptoms of Iron Deficiency

When your body runs low on iron, the result is usually anemia. Anemia is a condition that causes fatigue and has associated symptoms like muscle weakness, headaches, dizziness, cold hands and feet, pale skin and shortness of breath. The severity of these symptoms varies from person to person. Anemia occurs when iron levels are disturbingly low. However, it is possible for patients to have no symptoms at all.

When you are not eating enough iron rich foods, it can also cause unusual symptoms apart from anemia. Some patients report having cravings for items like ice cubes, dirt and even paint. Other uncommon signs of a deficiency include an uncomfortable feeling in the limbs, swollen tongue, brittle nails; black stools, prolonged menstrual period and cracks on the mouth.

How To Add Iron To Your Diet

Physicians often advice patients suffering from a deficiency to eat more iron rich foods. Consuming iron this way is safer and rarely produces side effects. Supplements should be considered when diet does not improve the condition. It is important to get permission from your doctor before taking iron supplements. An overdose can lead to unwanted effects on your health. It is also not uncommon for overdoses to be lethal.

List of Iron Rich Foods

Increasing you intake of iron can be simple if you are committed to a healthy meal plan. The best foods to add to your diet include egg yolks, red meat; turkey, chicken and liver. Among the top vegetables and fruits are leafy greens like spinach and kale, as well as dried fruits like raisins and prunes. Healthy carbohydrates with plenty of iron are whole-grains. Protein sources are beans, lentils and soybeans. Seafood like clams, oysters and scallops can also have huge benefits to your health.

Physicians and dieticians advise patients to couple iron rich foods with plenty of vitamin C. Consuming vitamin C in conjunction with iron can assist in absorbing the element much easier. If you are taking supplements, ask your doctor how to combine diet and dosage to prevent an overdose.

More and more foods are being packed with iron like never before for good reason. Iron is an essential element your body. Without it, systems can collapse and cause serious health effects. However, it is equally important to monitor your intake to prevent an overload.

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Latest Recipes

chicken lettuce wrap

Asian Chicken Lettuce Wrap

no bake macaroni

No Bake Macaroni

Hawaiian loco moco

Loco Moco Recipe

corned beef nachos filipino recipe

Loaded Nachos with Corned Beef

RECIPES

All Recipes

Top Recipes

how does empanadas taste like?

Chicken Empanada

Siopao

Siopao Asado Recipe

Brazo de Mercedes

Pandesal with Coffee

Pandesal Recipe

Baked Macaroni Panlasang Pinoy

Baked Macaroni Recipe

Embutido Recipe

Max’s style Fried Chicken

Egg Pie Recipe

KFC Style Gravy Recipe

Lumpiang Sariwa (Fresh Spring Rolls Recipe)

Cassava Cake Recipe

pork siomai recipe

Pork Siomai Recipe

Pork Adobo Recipe

Pork Adobo

Espasol Recipe

Banana Bread

Banana Bread Recipe

How to Make Rice Cake Bibingka

Bibingka Recipe

Jollibee Style Spaghetti

Custard Cake Recipe

biko recipe panlasang pinoy

Biko Recipe

Ginataang Hipon Sitaw at Kalabasa

Ginataang Hipon Sitaw at Kalabasa

Categories

Footer

  • Email
  • Facebook
  • Instagram
  • YouTube
  • Food and Health
  • Diet and Weight Loss
  • What’s Cooking?
  • Philippines
  • Privacy Policy
  • Contact
  • HTML Sitemap
Copyright © 2009 - 2022 · Panlasang Pinoy