Health Benefits of Iron
Prevents anemia and fatigue
Supports oxygen transport to muscles and organs
Boosts immune system function
Improves cognitive performance and focus
Essential for athletic performance and endurance
Best Food Sources of Iron
Get your daily Iron from these nutrient-dense whole foods:
| Food | Iron Content | % Daily Value |
|---|---|---|
| spinach | 2.7 mg per 100g | 34% DV |
| beef | 2.6 mg per 100g | 33% DV |
| lentils | 3.3 mg per 100g | 41% DV |
| oysters | 5.8 mg per 100g | 73% DV |
| tofu | 2.7 mg per 100g | 34% DV |
Signs of Iron Deficiency
Watch for these symptoms that may indicate low Iron levels:
Chronic fatigue and weakness
Pale skin and brittle nails
Shortness of breath
Dizziness and headaches
Cold hands and feet
Difficulty concentrating
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Iron Absorption
✓ Absorption Enhancers
Combine Iron-rich foods with:
- Vitamin C
- Meat proteins
✗ Absorption Inhibitors
Avoid consuming these with Iron:
- Calcium
- Coffee
- Tea
- Phytates in grains
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 8 mg |
| Adult Women | 18 mg |
| Pregnancy | 27 mg |
Daily recommended intake
Track Your Iron Intake
Monitor your daily Iron consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
