5 Ways To Introduce Iron Today

After a long tiring day, I had only one patient to leave. A woman that comes with her husband came and gave me her previous medical reports. Each doctor she has been inspected assures her it’s a disease that is not about to cure. The problem she had is called Hereditary hemochromatosis in medical terms. This means no matter how much iron she eats she will always have a lack of iron and blood-producing hemoglobin in her body. What makes her face look so white, weak, irregular period and mostly leave her without conceiving. Surely this is the worst feminine problem one can ever suffer.  

We know iron is one of the important elements on earth, I say on earth not only the human body. It has an important impact on our health so we need to make this food mineral point of its attention. Before expressing what I have done to the patients, let’s talk some about iron. 

Iron is a Vitamin or Minerals? 

So, we can see that Vitamins are organic nutrients made by plants and animals, and Minerals like iron can also be found in both inorganic and organic ways. Inorganic elements are that come from soil and water. So the only way we can absorb iron is by eating food. 

Iron isn’t a vitamin, it’s a nutrient classified as a mineral.it’s found in every cell of the body and it’s surely enough it’s necessary for the transport of oxygen in the hemoglobin of red blood cells throughout the body.

Definition Of Iron?

According to ethical information Iron is an essential component of blood production. It is an important mineral that helps maintain healthy blood, body growth, and development. Usually, iron is found in red meat, fish, lentils, beans,  foods, cereals, and vegetables. But each food carries a different amount of iron itself. So if you’re focused only on the iron we have to look for several foods to consume. here are some foods we come across. 

What Kind Of Foods Contain Iron?

There are two types of dietary iron-

  1. Heme iron (Heme iron is found in meat, fish, and poultry).
  2. Non-heme iron (Non-heme iron is discovered in plant-based foods such as fruits, vegetables, and nuts.)

Food Sources Of “Heme Iron”

Heme iron is the type of iron found in blood and meat. Present in animal foods like red meats, fish, and poultry, heme iron is a significant source of the absorbed iron in a typical western diet, though it only makes up about one-third of dietary iron.

 Dietary Sources of Heme Iron (Animal-based Foods): 

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Heme iron foodsHeme Iron Content (mg per 3 oz serving)
Chicken liver 8
Beef liver5.8
Venison2.8
Liverwurst8
Sardines2.4
Oysters7.8
Lamb Chop2.1

In a more general sense, the following is a highest-to-lowest list of foods that typedef & chicken the have a high amount of heme iron:

  • Oysters,
  • Clams, 
  • Mollusks, 
  • Mussels,
  • Beef,
  • Canned sardines,
  • Turkey,
  • Chicken,
  • Fish (haddock, salmon, tuna),
  • Ham,
  • Veal,
  • Others 

Food Sources of “Nonheme Iron”

Iron is an important mineral that helps maintain healthy blood. … Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens.

Dietary Sources of Nonheme Iron (Plant-based foods):

Non-Heme Iron FoodsNon-Heme Iron Content (mg)
Spinach (cooked)6.4 (1 cup)
Lentils (cooked)6.6 (1 cup)
Tempeh4.5(1 cup)
Soybeans (cooked)8.8  (1 cup)
Black-eyed Peas (cooked)4.3(1 cup)
Chickpeas (cooked)4.7(1 cup)
Lima Beans (cooked)4.5(1 cup)

The following is a highest-to-lowest list of foods that typically have a high amount of non-heme iron:

  • Spinach, (cooked—when RAW, iron is blocked by oxalates!)
  • Pumpkin seeds,
  • Sunflower seeds,
  • Firm tofu,
  • Chickpeas/garbanzo beans,
  •  White beans,
  •  Red kidney beans,
  •  Soybeans,
  •  Black beans,
  •  Lima,
  • Baked potato with skin, (without skin, a potato’s iron is minimal)
  • Blackstrap molasses,
  • Prune juice,
  • Raisins,
  •  Apricots,
  • Cashews,
  •  Almonds,
  •  Pistachio,
  • others.

 Importance Of Iron In The Body?


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Iron is an essential element for blood production. It’s an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood. About 70 percent of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues.

Iron plays important role in our body _

  • Proper Immune function,
  • Cognitive development,
  • Temperature regulation,
  • Work performance,
  • Improved energy levels,
  • Healthy pregnancy,
  • Enhanced athletic performance,
  • Boosts the immune system,
  • Improves cognitive function,
  • Promotes peaceful sleep,
  • Physical and mental growth,
  • Found in Hemoglobin and myoglobin. 

Health & Mind Benefits Of Iron?

Iron is most important in our health. Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature. The benefits of iron often go unnoticed until a person is not getting enough.

Such alterations bring about emotional and psychological problems. Iron is essential for several enzymes involved in neurotransmitter synthesis, including serotonin, dopamine, and norepinephrine e2, which are involved in the regulation of mood, neuronal activity, and anxiety.

The Health & mental benefits of iron are given below the chart:

Health benefitsMental benefits 
Iron helps to preserve many vital functions in the bodyHelp increase brain development 
Including general energy and focusIron can stimulate cognitive activity and can help prevent disorders related to it.
Gastrointestinal processesIron can help you beat the conditions that can rob you of your sleep. 
Iron helps in getting rid of muscle spasms.Iron plays a crucial role in the proper synthesis of neurotransmitters that make you feel good.
Low levels of iron can disrupt your muscle contraction. Iron can potentially keep you energized and help prevent fatigue.
Help regulate body temperature Boosts mental and cognitive performance/ 

Side-Effects Of Iron

The side effects of IV iron are usually smallest, but may include the following:

  • Bloating or swelling of the face, arms, hands, lower legs, or feet
  • Dizziness, faintness, or lightheadedness when getting up suddenly from a lying or sitting position,
  • Gastrointestinal pains, including nausea and cramps,
  • Problems with breathing,
  • Skin problems, including rash,
  • Chest pain,
  • Low blood pressure,
  • Anaphylaxis (a severe reaction that can include difficulty breathing, itching, or a rash over the entire body.)

How Much Iron Per Day for a Man-woman

Recommended dietary iron intake… The average person needs to absorb just a small amount of iron each day to stay healthy.

How much iron per day for a Man-woman is given below:

Age malefemalePregnancy location
Birth to 6 month0.27mg0.27mg
7-12 month 11mg11mg
1-years7mg7mg
-8 years10mg10mg
9-1years8mg8mg
1-18years11mg15mg27 mg10mg
19-50years8mg18mg27mg9 mg
50+8mg8mg

Point Of Post

Iron is one of the minerals in the human body. It is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body. If you do not have enough iron, your body cannot make hemoglobin, and you may develop anemia.  Normally, it may take from a week to a month after you start your iron supplement before you start to feel better. Continue to watch your symptoms and take note of side effects that might be caused by the supplements. If you have any questions or concerns, talk to your healthcare provider.

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