Why iron is so important for our heath

Iron is an essential mineral which helps in making red blood cells. Without having enough red blood cells, the body does not get enough oxygen and that can create anemia, fatigue, and less ability to fight infections.

The heme iron found in red meat is more easily absorbed than non heme iron found in plant food.

The recommended amount:

• 14 mg per day for men
• 32 mg per day for women
• 49 mg per day for pregnant women

Food that contains iron:

• Liver, red meat, sardines.
• Tofu, soybeans, lentils, beans, peas.
• Nuts, seeds, pumpkin, sesame, flaxseeds, almonds, cashew, pine nuts, macadamia nuts.
• Leafy greens, broccoli, cabbage, Brussels sprouts, potatoes (with skin).

To increase absorption:

• Eat Vitamin C rich foods with iron because it increases absorption by 300%!
• Avoid coffee and tea with meals because it can reduce iron absorption in 50%.
• Use cast iron pan – food prepared in a cast iron pan provides more iron than non iron cookware.