Add a Dash of Iron in your Diet (India Network)

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness) and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be good sources of iron, in addition, vitamin C foods, which are mostly fruits and vegetables; helps increase the absorption of iron into the body. The current percent daily value for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.

Iron is an essential mineral that helps to carry oxygen from the lungs around the body, according to the CDC. The most noticeable symptom if you don't have enough is feeling tired and weak. People lacking in iron are also likely to be cold, have trouble performing at work or school and may have weaker immune systems. The Institute of Medicine recommends women ages 19 to 50 get 18 mg of iron a day (men need only 8 mg). Vegans, long-distance runners, pregnant women and women with heavy periods are all at greater risk for low levels of iron, as are people who donate blood regularly or those with digestion problems that impact how nutrients are absorbed, according to MedlinePlus. Luckily, it's easy to add more iron to your diet by eating iron-rich foods. It's also a good idea to eat these foods along with some extra vitamin C, which helps your body absorb iron, according to WebMD.

Some people opt to take iron supplements instead, but keep in mind they can cause an upset stomach. Iron is an important mineral that is needed for the healthy growth of a child. When iron levels are low, it increases the risk of not having enough red blood cells to carry oxygen to vital parts of the body. Vital organs, muscle and tissues can be deprived of adequate oxygen intake, which could lead to a host of health problems such as learning disorders, deficiencies in growth and problems with behavior. Ensuring that we provide our children with proper nutrition requires some planning and a little extra work. Fortunately, there are a variety of ways for parents to ensure their children are consuming enough of the iron that they need to thrive. The recommended daily amount of iron ranges from 8 mg to 27 mg depending on your age, gender, and if you're pregnant and/or nursing. Below are some easy ways to add iron to your diet to help prevent iron-deficiency anemia.

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