Iron is a one of the most important minerals in our bodies. It is responsible for our body’s energy, oxygen transport, and overall vitality. Yet, iron deficiency is one of the most common nutritional deficiencies worldwide. This most often comes with symptoms such as chronic fatigue, paleness, brittle nails, weakness, and even compromises the immune system. Whether you’re an athlete, a busy parent, or are someone who struggles with iron deficiency, ensuring you get enough iron is essential.
Why is iron important?
- Oxygen Transport: Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body.
- Energy Production: Without enough iron, your body struggles to produce ATP (cellular energy), leading to sluggishness, weakness, and even brain fog.
- Immune Support: Iron strengthens your immune system, helping your body fight off infections and heal faster. Low iron could mean impaired immune function.
- Neurotransmitter Support: Before your blood count drops, low iron prevents your brain cells from making neurotransmitters and slows down your thinking and memory.
- Hormone Regulation: Iron is necessary for proper thyroid function and hormone production, affecting metabolism and mood if it is out of balance.
How do I make sure to get enough iron?
I recommend aiming for a balance of animal and plant-based sources from your diet daily. Animal based sources are the most bioavailable, meaning your body absorbs it more efficiently. Plant sources need a bit of help being absorbed and are most beneficially consumed with vitamin C rich foods or a vitamin C supplement to help increase absorption.
Here are the top iron rich foods to add into your diet:
- Liver (beef, chicken, pork)
- Red Meat (beef, lamb, bison, venison)
- Shellfish (clams, mussels, oysters)
- Sardines
- Eggs
- Lentils & Beans (chickpeas, black beans, kidney beans)
- Tofu & Tempeh
- Dark Leafy Greens (spinach, kale, Swiss chard)
- Pumpkin Seeds & Hemp Seeds
- Quinoa
- Almonds
Another way to ensure you get enough iron is to start cooking your food in cast iron! – Cooking in a cast-iron skillet naturally increases the iron content of your food, especially with acidic foods like tomato sauce.
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Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
