Iron – An Essential Mineral the Body Needs

Iron is one of the most important minerals the body needs in order to stay healthy. It helps build red blood cells, which carry oxygen throughout the body, and is an essential component of healthy blood. Iron deficiency is one of the most widespread nutritional deficiencies in the world, especially in children aged 5 and under. The following foods are some of the best sources of iron available, and are sure to help you and your family stay healthy and fit.

Grains and Legumes

Grains and legumes are some of the most accessible and affordable sources of iron one can find. Tofu, enriched and whole grain cereals and breads, legumes like black beans, and quinoa are all excellent sources of iron. These foods are versatile and easy to include into any meal plan, and children can enjoy them in the form of pasta, cereal or a bean burrito.

Seafood, Meat, and Poultry

Seafood, meats, and poultry are excellent sources of iron, and a great way to get a good amount of iron into your body. Shellfish like oysters and clams contain very high levels of iron, as do organ meats like beef and lamb liver. Chicken and turkey are also great sources of iron, as are canned sardines and mackerel. These foods are totally delicious and a great way to get iron into your diet.

Nuts, Seeds, Fruits and Vegetables

Although nuts and seeds are not considered to be a major source of iron, they are still essential for reaching the recommended daily iron intake. Almonds, cashews, pine nuts, sesame and sunflower seeds, as well as pumpkin and squash seeds, are all excellent sources of iron. Fruits and vegetables are also great sources of iron. Great choices include dried raisins and apricots, spinach, kale, mushrooms, and potatoes.

Although iron is an essential mineral, taking too much of it can be detrimental to your health. If you think you may be deficient in iron, always speak with your doctor and insist on having a blood test done to properly check your iron levels. However, following a healthy and varied diet rich in these iron-rich foods can help make sure you reach the recommended daily intake of iron without going overboard.