Why do we need iron in our diet?
You need iron because it is necessary to make hemoglobin, a substance within the body that carries oxygen through your blood cells. Hemoglobin is what make’s your blood cells red, a low hemoglobin count means iron deficiency, a condition called Anemia. In this article, we will be covering foods that contain heme and non heme iron.
Without iron your blood cells losses oxygen therefore causing the cells to become smaller in size and pale in color.
Types of Iron
There are two types of iron, Heme and Non Heme iron. Heme Iron is the kind found in animal products such as meat, fish and poultry and it is easily absorbed by the body making it the best source of iron for people who are iron deficient.
Non Heme iron is found in plants and other products such fruits, vegetables, nuts, breads and cereals, people who consume the most heme iron are often vegetarians.
Non Heme iron is not fully absorbed by the body so it is advisable a add a glass of orange juice or lemonade to increase its benefits.
Foods that contain heme and non heme iron
Non Hemi Iron
|2||100 g||Kidney Beans||45%|
|3||100 g||Sun flower seeds||29%|
|6||100 g||Pumpkin seeds||18%|
|7||100 g||Squash seeds||18%|
Bread & cereals
|2||100 g||Instant Oatmeal||43%|
|3||100 g||Wheat bread||13%|
Daily recommended intake of iron
Symptoms of iron deficiency
- Short of breath
- Fast heart beat
- Cold hands and feet
- Craving clay or dirt
- Brittle nails
- Hair loss
- Sore tongue
- Sore corners around mouth
Facts about iron
There are millions of hemoglobin molecules in each red blood cell and millions of red blood cells in the human body.