Iron is a key nutrient in our bodies, especially during growth. A major reason why it’s so important is because it aids our red blood cells in transporting oxygen throughout our bodies. Women can easily be at risk for iron deficiency, as we lose blood each month during our periods.
Vitamin C increases the absorption of iron, so it’s recommend to eat both at the same time. An easy idea for this is to make a smoothie with orange and spinach! Common symptoms for iron deficiency include fatigue, dizziness, and shortness of breath.
The amount of iron you need each day depends on your age, gender, and other factors. I used this calculator to determine how much I need! You can also speak to a doctor or nutritionist.
There are many foods out there that allow you to increase your intake of iron. Here are a few examples.
Legumes – Lentils, chickpeas (also known as garbanzo beans), tofu, red kidney beans
Grains – Quinoa, brown rice, oatmeal, bran
Nuts & seeds – Pumpkin seeds, cashews, pistachios, sunflower seeds
Vegetables – Spinach, swiss chard, tomato sauce