Healthy Eating - Foods to Help You Sustain Optimal Iron Levels

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As an active individual, one nutrient you will want to ensure you're taking in sufficient amounts is iron. Iron is a metal essential to most life forms, including human. It is responsible for helping with the formation of red blood cells, which then helps transfer oxygen to and from the working muscle tissues. If you start to fall short in iron, you may experience iron-deficiency anemia, which can then lead to...

• premature fatigue during exercise,
• hair loss, and
• a general feeling of malaise.

Fortunately, if you are smart with your eating plan, you can sustain optimal iron levels. While most people think you need to eat plenty of red meat to take in the desired amount of iron, this is just not the case. Let's look at a few alternative sources of iron...

1. Shellfish. Seafood is often touted as one of the best sources of protein and for good reason. Not only does it tend to be lower in total fat content, but it's also an excellent source of omega-3 fatty acids. Now, you can add iron to the list. One 100 gram serving of clams, for instance, contains 28 mg of iron which is about 155% of your total daily intake. This amount is far more than you would get from beef.

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Also, those who consume shellfish on a regular basis may also notice improved cholesterol levels.

2. Spinach. Going vegetarian? Being vegetarian doesn't mean you have to fall short in your iron intake. In fact, spinach is a fantastic source and is low in calories; just about everyone can include spinach in their daily eating plan. Spinach is also an excellent source of antioxidants, so will help prevent oxidative damage and is great for detoxification purposes.
Spinach also loads you up with plenty of vitamin C, which will help with the absorption of the iron it provides.

It's a nutritional superstar.

3. Legumes. Legumes should not be overlooked. This complex carbohydrate is also a fantastic source of protein and will add iron to your eating plan as well. Legumes contain about 37% of your total recommended daily intake of iron per cup and will also help to lower your risk of heart disease thanks to the high level of fiber it contains.

Try swapping out the meat in your eating plan for legumes every so often.

4. Pumpkin Seeds. Finally, consider eating pumpkin seeds more often as well. Pumpkin seeds will provide you with 4.2 mg of iron per 28 gram serving (one ounce), which is about 23% of your total recommended daily intake. Also, pumpkin seeds are a source of...

• vitamin K,
• zinc, as well as
• manganese.

Don't overlook iron in your eating plan. It's easy to get caught up focusing on calories, saturated fat, and your sugar intake, but its wise to remember the essential micronutrients that play a vital role in your overall health.

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The answer isn't in the endless volumes of available information but in yourself.

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