Lifting iron may be a great way to gain muscle mass—but consuming iron might just be more important to your overall health! Iron is a key component in the production of red blood cells, those little miracle-workers that transport vital oxygen to our tissues and organs.
Did you know that a surprising chunk of the population suffers from iron deficiency—and may not even know it?
Iron deficiency is one of the most common nutritional deficiencies—it’s the only nutrient deficiency which is still significantly widespread in industrialized countries. Signs of iron deficiency include fatigue, poor work performance, and decreased immunity. Continued iron deficiency may progress to anemia (a decreased amount of healthy red blood cells) and worsening fatigue.
So what’s the daily recommended value?
Men aged 19-70 require 8mg of iron daily.
Women aged 19-50 require 18 mg of iron every day.
Women aged 51 and older require 8 mg of iron every day.
Pregnant women require 27 mg daily.
Lactating women require 9-10 mg daily.
Where can you find iron?
One of the best natural sources of iron is beans. When it comes to iron content, they are indeed a magical “fruit”. A one cup serving of boiled kidney beans yields an impressive 5.2 mg of iron, while a one cup serving of lentils provides 6.6 mg. If you’re not a fan of beans, you can also find iron in the green super food spinach. Munching on a half-cup of boiled spinach will give you a respectable 3.2 mg. You’ll also find a ton of iron in the form of fortified cereals and oat meals (as much as 18 mg per serving).
Other great sources of iron according to the Centers for Disease Control include:
Clams, canned, drained, 3 oz.—23.8 mg
Cooked oysters, 3 oz.—10.2 mg
Organ meats (liver, giblets), cooked, 3 oz.—5.2 to 9.9 mg
Soybeans, mature, cooked, ½ cup—4.4 mg
Pumpkin and squash seed kernels, roasted, 1 oz.—4.2 mg
White beans, canned, ½ cup—3.9 mg
Blackstrap molasses, 1 Tbsp.—3.5 mg
Beef, chuck, blade roast, cooked, 3 oz.—3.1 mg
Beef, bottom round, cooked, 3 oz.—2.8 mg
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386.