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Iron

What is it?

Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, another protein that provides oxygen, iron supports muscle metabolism and healthy connective tissue. Iron is also necessary for physical growth, neurological development, cellular functioning, and synthesis of some hormones.

 

What does that mean?

Iron helps support hemoglobin which is necessary for transporting oxygen to our organs and tissues

 

Why do you take it?

 Helps increase the hemoglobin, which will increase the ability for the oxygen to get to your tissues. Meaning, you will have increased work load, decreased fatigability

 

How much should I get?

17-20mg/day

 

What happens if I don’t get enough?

Fatigue, Iron deficiency anemia

 

What happens if I take in too much?

Constipation, nausea, black stools, hemachromatosis.

 

What can I eat?

RED meat

Leafy GREEN vegetables

Beans

Iron fortified products—cereals, breads, pastas

Tofu

Baked potatoes

Others

 

Final take:

Iron is essential for life, sustainability. Iron supplementation can be really rough on the gut if you try to replenish in pill form. Try eating iron rich foods—much gentler on the GI tract!

Meat and Beans

Meat and Beans

Multigrain Loaf

Multigrain Loaf

Potatoes and Roots

Potatoes and Roots

Tofu Salad

Tofu Salad

Steak

Steak