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Eggs, Red Meat, Liver, and Giblets Are Top Sources of Heme Iron.

everydayhealth.com - 10 Healthy Foods That Are Great Sources of Iron - Everyday Health

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By opting for whole, nutritious foods in their diet, vegetarians can get enough iron. iStock If you’ve been told you’re not getting enough iron, you’re not alone. Iron deficiency is the most common nutritional deficiency globally — especially among children and pregnant women — and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization. That’s a problem because the mineral plays a number of critical roles in the body, says Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition. “Most well known is that it's a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Anzlovar. Iron deficiency, a condition called anemia, makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic. Symptoms of anemia may include fatigue, chest pain or shortness of breath, cold hands and feet, dizziness and headache, poor appetite, and unusual cravings for substances like ice, dirt, or starch.

How Much Iron Do You Need Per Day?

According to the National Institutes of Health (NIH), here’s how much iron different groups of people need per day:

Nonpregnant Women ages 19 to 50 18 milligrams (mg)

Pregnant Women 27 mg

Women Age 51 and Older 8 mg

Men Age 19 and Older 8 mg

Infants and Children 7 to 16 mg, depending on age

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Avoid Consuming Too Much Iron

The NIH cautions against taking in more than 45 mg of iron per day if you are a teenager or adult and more than 40 mg per day among those age 13 and younger.

Heme vs. Non-Heme Iron: What’s the Difference?

“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family and a nutrition counselor in private practice in New York City. The NIH also notes that meat, poultry, and seafood contain both heme and non-heme iron. Heme iron is more easily absorbed by the body than plant-based non-heme iron according to the Cleveland Clinic, so it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds. You’ll need to aim for nearly twice as much iron per day (about 1.8 times as much, per the NIH) if you don’t eat meat.

RELATED: Why Are Healthy Eating Habits Important?

Common Foods Can Help You Get Enough Iron

The good news is that a lot of common foods contain iron — from oysters and pumpkin seeds to fortified cereals and red meat. Here are 10 foods high in iron that can help you get all of the mineral you need.

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What causes hemoglobin to drop?

You're losing blood from injury or illness. You lose iron anytime you lose blood. Sometimes, women have low hemoglobin levels when they have their periods. You may also lose blood if you have internal bleeding, such as a bleeding ulcer.

my.clevelandclinic.org - Low Hemoglobin: Causes, Signs & Treatment - Cleveland Clinic

Overview

What is low hemoglobin?

Hemoglobin is a protein in your red blood cells. Your red blood cells carry oxygen throughout your body. Oxygen powers your cells and gives you energy. A low hemoglobin level may be a sign of several conditions, including different kinds of anemia and cancer.

What happens when hemoglobin is low?

If a disease or condition affects your body’s ability to produce red blood cells, your hemoglobin levels may drop. When your hemoglobin level is low, it means your body isn’t getting enough oxygen, making you feel very tired and weak.

At what level is hemoglobin dangerously low?

Normal hemoglobin levels are different for men and women. For men, a normal level ranges between 14.0 grams per deciliter (gm/dL) and 17.5 gm/dL. For women, a normal level ranges between 12.3 gm/dL and 15.3 gm/dL. A severe low hemoglobin level for men is 13.5 gm/dL or lower. For women, a severe low hemoglobin level is 12 gm/dL.

What tests do healthcare providers use to diagnose low hemoglobin?

Healthcare providers diagnose low hemoglobin by taking samples of your blood and measuring the amount of hemoglobin in it. This is a hemoglobin test. They may also analyze different types of hemoglobin in your red blood cells, or hemoglobin electrophoresis.

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