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Oh the iron-y.

Updated: Oct 25, 2022

Let's talk about Iron!

Iron is a mineral that is important for our day-to-day functions. Iron is extremely important for the distribution of oxygen throughout the body and for the formation of blood cells. Iron plays an important role in healthy metabolism which helps control body temperature and weight. Iron is a key nutrient for the development of the brain and body. Iron is important for the immune system to function accordingly; when the cells in our body have access to oxygen it keeps them strong and healthy.

There are two sources of Iron that the body can absorb. Heme Iron and Non-Heme Iron. Heme Iron is an animal-based source that is easily absorbed by the body. Non-heme Iron which is a plant-based source is absorbed by the body with the assistance of Vitamin C.

Iron is important and I always say that the best way to add more iron isn't through supplements, it is through organic foods. In addition, it is thought that it is better to have iron from plant sources as well. This way the body can regulate the levels of iron so that there isn't too much iron in your body. Cooking in cast iron cookware can also add more iron to the diet and avoid harmful chemicals that can be in other cookware.

Heme Sources of Iron:

  • Clams

  • Beef Liver

  • Chicken Liver

  • Oysters

  • Sardines

  • Lean Beef

  • Chicken

  • Tuna

  • Turkey

Non-Heme Sources of Iron:

  • White beans

  • Pumpkin Seeds

  • Sesame Seeds

  • Pine Nuts

  • Pistachio Nut

  • Dark Leafy Greens

    • Spinach

    • Watercress

    • Collard Greens

    • Kale

    • Broccoli

    • Parsley

  • Asparagus

  • String Beans

  • Quinoa

  • Chick Peas

  • Cashew Nuts

  • Dark Chocolate

  • Lentils

  • Tofu

  • Dried Fruits

    • Figs

    • Dates

    • Raisins

    • Prunes

Source: Davis, Mascha. "Eat your vitamins"

Disclaimer: This newsletter is for educational purposes and is not intended to be a substitute for professional medical advice. Please work with your licensed healthcare provider with any conditionals regarding a medical condition.

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