Four reasons why iron is essential in your diet (and some tips to help)
We're always told to hit our 10,000 steps a day, get at least five fruit and veggies a day, drink 2L+ of water and sleep eight hours a night. But do you know how much iron you need in your system for optimal performance and to generally feel okay?
The answer is a fair amount. 14mg, to be precise. So if you menstruate, you need three times more iron in your body (so people who don't menstruate need around 8mg daily).
We would suggest before taking any supplementation or making any changes to your diet, to get your vitamin levels checked with either with an at home kit or with your GP.
We wanted to share four reasons why iron is essential in your diet and some tips to help you hit your quota on a daily basis:
If you menstruate, you risk losing a lot of iron throughout your period. Reports show that you can lose 3 to 24 mg of iron during each menstrual cycle. Monthly periods are the most common cause of iron loss worldwide. If you suffer from heavy periods, you're more at risk of developing iron deficiency.
Are you sick of feeling tired and having a lack of energy? Or shortness of breath and pale skin? Making sure you have enough iron in your diet could help these symptoms. You might also be anaemic. Read more here on the NHS website.
Are you exercising regularly? Having enough iron in your system will help with your performance and endurance. We lose iron through exercise too, so it's important to replenish.
It can help your immune system. Iron is an essential mineral for first and secondary immune response. Therefore, iron plays a vital role in the immune system, and the body controls iron stores.
Where can you get iron from?
The best way is from the food you eat daily. Word of warning for the veggies and vegans out there, though - while you can get a lot of iron through many sources, some plant-based food makes it difficult to absorb a decent amount of iron. Think legumes, cereal grains, and vegetable tannins (that can be found in lots of tasty things such as tea, coffee, red wine, and chocolate).
Here, we’ve shared the top six iron sources that might help.
Alternatively, you can supplement iron into your diet if you don't feel like you're getting enough it through food alone. Check out Active Iron for details on their products.
Please consult your GP before changing supplementation and diet if you have any underlying health conditions. This is in no way an exhaustive list of how you can improve your iron levels, so seek additional support if you have more questions.