Iron (Ferretin)

Healthy Bowl

IRON is a mineral micronutrient that is stored in bones, muscles, liver, and elsewhere in the body. It is essential to the process of creating two proteins: hemoglobin and myoglobin.

Hemoglobin helps red blood cells carry oxygen from the lungs through the rest of the body.

🦵Myoglobin brings oxygen to the muscles.

Iron is also key for hormone production, and creation/strength of tendons, ligaments and other connective tissue.

 

Interestingly, the body absorbs iron better from meat sources than it does from plant sources.

 

So while the Recommended Daily Intake (RDI) for women ages 19 to 50 is about 18 mg, and men is 8mg, that only applies to meat eaters.

Vegetarians and vegans should consume double that amount for proper absorption (32mg RDI for women and 16mg RDI for men).

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Supplementation is common for low iron levels. Supplements should be taken with food, and the diet should include plenty of Vitamin C to improve absorption and fiber in order to prevent digestive issues.

Food Ingredients in Bowls

Food Sources of Iron include:

  • Meat

  • Fish

  • Poultry

  • White Beans

  • 🟠Lentils

Salmon

The statements in these articles are based on research and personal knowledge, but in NO WAY constitute medical advice. Please consult with a physician to discuss how any supplements will interact with any prescribed mediation.