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iron

What is Iron?

Iron is a necessary mineral, used to make hemoglobin which is responsible for the transport of oxygen to our lungs and the rest of our body, and myoglobin, which provides oxygen to our muscles. Iron is also responsible for growth, cellular function, and the production of some hormones.

Not getting enough iron can lead to iron deficiency anemia, causing fatigue, GI upset, and difficulty regulating body temperature.

Women need more iron than men, the DRI for women is 18mg daily and for men is 8mg daily.

While iron can be found in both animal-based ( heme ) and vegetarian (non-heme) sources, your body best absorbs those coming from animals. If you are eating mainly non heme iron sources, such as beans, soy, dark green veggies, fortified cereals and grains, it is important to limit or reduce your caffeine consumption as caffeine can reduce the absorption of this type of iron.

Eating Iron with Vitamin C enhances absorption, so pairing your iron with vitamin C is a great way to ensure you are giving your body what it needs.

Below, you will find some great recipes, using iron and vitamin C for ultimate absorption…

Meals .

Snacks .

  • Kiwi ( C ) with Cashews ( I )

  • Cream of Rice ( I ) with Cherries ( C )

  • Pistachios ( I ) with dried apricots ( C & I )