How to increase iron in your diet

Saturday, February 12, 2011 by: Cindy Jones-Shoeman
Tags: dietary, iron, health news

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
BACK INTO THE CLOSET: Why U.S. reporters are not allowed to write about rainbow events in nations where being gay is still condemned
Depopulation test run? 75% of children who received vaccines in Mexican town now dead or hospitalized
A family destroyed: Six-month-old dies after clinic injects baby with 13 vaccines at once without mother's informed consent
INVESTIGATION: Three days before Dr. Bradstreet was found dead in a river, U.S. govt. agents raided his research facility to seize a breakthrough cancer treatment called GcMAF
BAM! Chipotle goes 100% non-GMO; flatly rejecting the biotech industry and its toxic food ingredients
BOMBSHELL: China and America already at war: Tianjin explosion carried out by Pentagon space weapon in retaliation for Yuan currency devaluation... Military helicopters now patrolling Beijing
ECONOMIC SLAVERY FOR ALL: While we were distracted with the Confederate flag flap, Congress quietly forfeited our entire economic future via fast-track trade authority
March Against Monsanto explodes globally... World citizens stage massive protests across 38 countries, 428 cities... mainstream media pretends it never happened
GMO crops totally banned in Russia... powerful nation blocks Monsanto's agricultural imperialism and mass poisoning of the population
SCOTUS same-sex marriage decision may have just legalized the concealed carry of loaded firearms across all 50 states, nullifying gun laws everywhere
Nearly every mass shooting in the last 20 years shares one surprising thing? and it's not guns
Vicious attack on Dr. Oz actually waged by biotech mafia; plot to destroy Oz launched after episode on glyphosate toxicity went viral
Holistic cancer treatment pioneer Dr. Nicholas Gonzalez dies suddenly; patients mourn the loss of a compassionate, innovative doctor who helped thousands heal from cancer
Pepsi drops aspartame from diet soda as consumers reject toxic sweetener
Bride of Frankenfood: Hillary Clinton pushes GMO agenda... hires Monsanto lobbyist... takes huge dollars from Monsanto
STATINS RED ALERT: Widely prescribed drugs act as cellular poisons that accelerate aging... deactivate DNA repair... promote diabetes, muscle fatigue and memory loss
Mind control through emotional domination: How we're all being manipulated by the "crisis of the NOW"
Wild eyes and bowl cuts: Why do mass shooters always share the same hair styles and crazed zombie stares?
(NaturalNews) When people think of iron, they probably think about steel products that iron is used in, things like metal flag poles and construction beams. Sometimes they`ll think instead of wrought iron, often used ornamentally, such as in fences. Iron is also an important element of a person`s diet, and just as it makes strong constructed products, it helps a person remain strong and healthy.

Human bodies need iron to aid in the production of hemoglobin, a protein. Hemoglobin can be found in human red blood cells, and without it, oxygen isn`t properly transported throughout the body. Iron also assists in the function of cells and in proper brain functioning.

Knowing these facts, it`s not hard to see why iron is an important mineral in one`s diet. Obviously, a person can`t just sit down to eat a construction beam, but there are ways to ensure proper iron intake. Most often, when people think of iron, they think of meat sources (known as "heme iron"), but there are plenty of vegetarian, non-heme sources of this mineral as well. As long as a vegetarian ingests plenty of vitamin C, non-heme iron is readily absorbed in the body. Fortunately, vegetarians usually get their vitamin C at the same time they get their iron, so that`s not a problem.

The Recommended Daily Allowance (RDA) of iron for adult males and adult females over the age of 51 is 8 milligrams a day; women between the ages of 19 and 50 actually require a lot more (18 milligrams per day) and pregnant women require even more than that. However, with a good diet, it`s not hard to get all the iron necessary in one`s diet. Here are some good non-heme sources of iron:

Spinach: Ever wonder why Popeye was "strong to the finish"? Don`t knock this powerful green. Just one cup of cooked spinach has 6.4 milligrams of iron.

Legumes: Almost everyone probably has at least one bean or legume that she likes, even if she`s not a fan of them all. And that`s good when it comes to iron consumption. Just one cup of lentils has more than 6 milligrams of iron while lima beans have over 4.

Using a cast-iron skillet: The old wives` tale is true. Cooking in a cast-iron skillet increases the body`s absorption of this important metal.

Blackstrap molasses: This byproduct of sugar production contains a whopping 7.2 milligrams of iron in just two little tablespoons!

With a healthy, balanced diet, it`s not difficult to get enough iron, and knowing how important it is to the body is reason enough to make sure a person gets plenty of it.


About the author

Cindy Jones-Shoeman is the author of Last Sunset and a Feature Writer for Academic Writing at Suite101.
Some of Cindy's interests include environmental issues, vegetarian and sustainable lifestyles, music, and reading.

Follow real-time breaking news headlines on
Dietary at
Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...


Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of, the internet's No. 1 natural health news site. (Source:

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.