Latest news with #iron
Yahoo
a day ago
- Health
- Yahoo
Cutting back on red meat? Here are other expert-approved sources of iron.
Iron is a vital mineral that supports bodily functions, but getting it from red meat can also come with some negative health effects. For example, research has shown eating more than one serving of red meat per week is associated with a higher risk of Type 2 diabetes. A study from earlier this year also found processed red meats are linked to increased risk of diseases, including cancer and dementia. And yet, a survey from Boston's Brigham and Women's Hospital last year found nearly a third of Americans could have undiagnosed iron deficiency, which can cause symptoms including fatigue, palpitations, headaches, brain fog and restless legs. So how can you get the recommended dietary allowance of iron — about 8 milligrams for adult males and 18 milligrams for adult females — per day? Even if you're skipping red meat, there are plenty of iron-rich foods to add to your plate, registered dietitian nutritionist Meggie Connelly told CBS News. Best sources of iron other than red meat Connelly's suggestions for plant-based iron sources include: LentilsBeansTofuPumpkin seedsSpinach Certain seafoods are also great choices, she added, including: OystersClams Sardines Qianzhi Jiang, a registered dietitian and owner of The Nutrition Changer, said another important source of iron in the United States if fortified breads and cereals. According to the National Institutes of Health, about half of dietary iron comes from bread, cereal and other grain products in the U.S. Iron found in plant-based sources like nuts and beans, however, need to be transformed before our bodies can absorb it, Jiang explained, adding it's best to pair plant-based iron with vitamin C-rich foods to boost absorption. Still worried you're not getting enough iron? Supplements are another option to consider after consulting your doctor, experts said. "Supplements should be viewed as supplemental sources of vitamins and minerals. We should prioritize meeting nutritional goals from natural food sources," Jiang said. "This helps us get the most benefits of all sorts of nutrients while minimizing the risk of overconsumption." "The Wizard of Oz" as you've never seen it before Ghislaine Maxwell files Supreme Court brief appealing conviction Trump says no progress being made toward peace in Ukraine, says priority in Gaza is feeding people
Yahoo
a day ago
- Health
- Yahoo
Cutting back on red meat? Here are other expert-approved sources of iron.
Iron is a vital mineral that supports bodily functions, but getting it from red meat can also come with some negative health effects. For example, research has shown eating more than one serving of red meat per week is associated with a higher risk of Type 2 diabetes. A study from earlier this year also found processed red meats are linked to increased risk of diseases, including cancer and dementia. And yet, a survey from Boston's Brigham and Women's Hospital last year found nearly a third of Americans could have undiagnosed iron deficiency, which can cause symptoms including fatigue, palpitations, headaches, brain fog and restless legs. So how can you get the recommended dietary allowance of iron — about 8 milligrams for adult males and 18 milligrams for adult females — per day? Even if you're skipping red meat, there are plenty of iron-rich foods to add to your plate, registered dietitian nutritionist Meggie Connelly told CBS News. Best sources of iron other than red meat Connelly's suggestions for plant-based iron sources include: LentilsBeansTofuPumpkin seedsSpinach Certain seafoods are also great choices, she added, including: OystersClams Sardines Qianzhi Jiang, a registered dietitian and owner of The Nutrition Changer, said another important source of iron in the United States if fortified breads and cereals. According to the National Institutes of Health, about half of dietary iron comes from bread, cereal and other grain products in the U.S. Iron found in plant-based sources like nuts and beans, however, need to be transformed before our bodies can absorb it, Jiang explained, adding it's best to pair plant-based iron with vitamin C-rich foods to boost absorption. Still worried you're not getting enough iron? Supplements are another option to consider after consulting your doctor, experts said. "Supplements should be viewed as supplemental sources of vitamins and minerals. We should prioritize meeting nutritional goals from natural food sources," Jiang said. "This helps us get the most benefits of all sorts of nutrients while minimizing the risk of overconsumption." "The Wizard of Oz" as you've never seen it before Latest details on Walmart mass stabbing attack suspect New memo outlines plans for Qatari plane donated for Air Force One use Solve the daily Crossword
CBS News
a day ago
- Health
- CBS News
Cutting back on red meat? Here are other expert-approved sources of iron.
Iron is a vital mineral that supports bodily functions, but getting it from red meat can also come with some negative health effects. For example, research has shown eating more than one serving of red meat per week is associated with a higher risk of Type 2 diabetes. A study from earlier this year also found processed red meats are linked to increased risk of diseases, including cancer and dementia. And yet, a survey from Boston's Brigham and Women's Hospital last year found nearly a third of Americans could have undiagnosed iron deficiency, which can cause symptoms including fatigue, palpitations, headaches, brain fog and restless legs. So how can you get the recommended dietary allowance of iron — about 8 milligrams for adult males and 18 milligrams for adult females — per day? Even if you're skipping red meat, there are plenty of iron-rich foods to add to your plate, registered dietitian nutritionist Meggie Connelly told CBS News. Connelly's suggestions for plant-based iron sources include: Certain seafoods are also great choices, she added, including: Qianzhi Jiang, a registered dietitian and owner of The Nutrition Changer, said another important source of iron in the United States if fortified breads and cereals. According to the National Institutes of Health, about half of dietary iron comes from bread, cereal and other grain products in the U.S. Iron found in plant-based sources like nuts and beans, however, need to be transformed before our bodies can absorb it, Jiang explained, adding it's best to pair plant-based iron with vitamin C-rich foods to boost absorption. Still worried you're not getting enough iron? Supplements are another option to consider after consulting your doctor, experts said. "Supplements should be viewed as supplemental sources of vitamins and minerals. We should prioritize meeting nutritional goals from natural food sources," Jiang said. "This helps us get the most benefits of all sorts of nutrients while minimizing the risk of overconsumption."
Daily Mail
21-07-2025
- Health
- Daily Mail
Are YOU tired all the time? The $22 iron supplement that's going viral for banishing fatigue - and it tastes like candy
Daily Mail journalists select and curate the products that feature on our site. If you make a purchase via links on this page we will earn commission - learn more Every day around 2 p.m., I'd crash at work, exhausted, craving a nap, even with plenty of coffee and a full night's sleep. After months of this, I finally discovered the culprit: low iron. According to Ameri-Vita, known for their iron supplements, you need 10mg of iron daily, something tough to get from food alone unless you're eating mountains of spinach. That's why this $22 (originally $29) on-sale supplement could be a game-changer. These grape-flavored gummies are easy to eat and digest, and actually taste good for a change. Each gummy has 20 milligrams of heme iron per serving, and whether you're a coffee or tea drinker, the absorption will stay unaffected overall. What is heme iron you may ask? Well most supplements use something called ferrous sulfate, which may cause an upset stomach and generally, don't taste great. Ameri-Vita uses heme iron (iron typically found in red meat) to make their supplements, and this version is absorbed three times more efficiently by your body, according to the brand. Apart from getting you your daily iron intake, these delicious gummies also pack essential B vitamins and Vitamin C, which is imperative in forming new red blood cells. The gummies also contain Lycium ruthenicum extract, which is commonly found in fruits and berries and known for boosting energy and enhancing immunity. Each supplement is also sugar-free and preservative-free, and all you need to do is take two gummies a day to see a change in your overall health. Whether it's afternoon crashes you're hoping to avoid, or improving overall energy levels and immunity, this is the supplement for you. Due to the heme iron component, it's not suitable for vegans, but that really is the only downside of this gummy. It really is delicious and easy to eat, and you can carry the bottle with you wherever you go, and you won't even need water as it's in gummy form not tablet form. Say goodbye to midweek slumps and tired days, Ameri-Vita is here to make you enjoy each day to its fullest, no nap needed! Plus, it's on sale for a limited time only, so shop now while stocks last.
Health Line
16-07-2025
- Health
- Health Line
How to Raise Your Hemoglobin Count
Key takeaways Increasing your intake of iron-rich foods like liver, shellfish, spinach, and beans can help boost hemoglobin production. Taking iron supplements may be necessary to significantly raise hemoglobin levels, but it's important to work with your doctor to determine a safe dosage to avoid potential side effects. To maximize iron absorption, consume vitamin C-rich foods along with iron sources and avoid calcium-rich foods or supplements close to iron intake. Read on to learn about how to raise your hemoglobin and what things to consider. What's a low hemoglobin count? Hemoglobin is a protein in your red blood cells that carries oxygen to the rest of your body. It also transports carbon dioxide out of your cells and back to your lungs to be exhaled. The Mayo Clinic defines low hemoglobin counts as anything below 13.5 grams per deciliter in men or 12 grams per deciliter in women. Many things can cause low hemoglobin levels, such as: iron deficiency anemia pregnancy liver problems urinary tract infections In addition, some people have naturally low hemoglobin counts without any underlying cause. Others have low hemoglobin, but never have any symptoms. Eat foods high in iron and folate Iron plays an important role in hemoglobin production. A protein called transferrin binds to iron and transports it throughout the body. This helps your body make red blood cells, which contain hemoglobin. The first step toward raising your hemoglobin level on your own is to start eating more iron. Foods that are high in iron include: liver and organ meats shellfish beef broccoli kale spinach green beans cabbage beans and lentils tofu baked potatoes fortified cereals and enriched bread Folate is a B vitamin that your body uses to produce heme, the part of your red blood cells that contains hemoglobin. Without enough folate, your red blood cells can't mature. This can lead to folate deficiency anemia and low hemoglobin levels. You can add folate to your diet by eating more: beef spinach black-eyed peas avocado lettuce rice kidney beans peanuts Take iron supplements If you need to raise your hemoglobin level by a lot, you may need to take oral iron supplements. However, too much iron can cause a condition called hemochromatosis. This can lead to liver diseases such as cirrhosis, and other side effects, such as constipation, nausea, and vomiting. Work with your doctor to figure out a safe dose, and avoid taking more than 25 milligrams (mg) at one time. The National Institutes of Health's Office of Dietary Supplements recommends that men get up to 8 mg of iron per day, while women should get up to 18 mg per day. If you're pregnant, you should aim for up to 27 mg a day. You should start noticing a difference in your iron level after about a week to a month, depending on your underlying condition that's causing low hemoglobin. Iron supplements should always be kept carefully out of reach of children. If your child needs an iron supplement, make sure you choose one that's safe for children. Children have a lower blood volume, which makes them much more vulnerable to iron poisoning. If your child accidentally takes an iron supplement, call your doctor immediately. Maximize iron absorption Whether you increase your iron intake through food or supplements, it's also important to make sure your body can easily process the extra iron you put into it. Certain things can either increase or decrease the amount of iron your body absorbs. Things that increase iron absorption When you eat something high in iron or take an iron supplement, try eating foods rich in vitamin C or take a supplement at the same time. Vitamin C may help to increase the amount of iron your body absorbs. Try squeezing some fresh lemon over iron rich foods to increase absorption. Foods high in vitamin C include: citrus strawberries dark, leafy greens Vitamin A and beta-carotene, which helps your body produce vitamin A, can also help your body absorb more iron. You can find vitamin A in animal food sources, such as fish and liver. Beta-carotene is usually found in red, yellow, and orange fruits and vegetables, such as: carrots winter squash sweet potatoes mangos You can also take vitamin A supplements, but make sure you work closely with your doctor to figure out a safe dose. Too much vitamin A can lead to a potentially serious condition called hypervitaminosis A. Things that decrease iron absorption Calcium from both supplements and food sources can make it harder for your body to absorb iron. However, it's important that you don't completely eliminate calcium because it's an essential nutrient. Just avoid calcium supplements and try not to eat calcium-rich foods right before or after taking an iron supplement. Foods high in calcium include: dairy soybeans seeds figs Phytic acid can also reduce your body's absorption of iron, especially if you don't eat meat. However, it only affects iron absorption during a single meal, not throughout the day. If you don't eat meat, try to avoid eating foods high in phytic acid with iron-rich foods. Foods high in phytic acid include: walnuts Brazil nuts sesame seeds Keep in mind that, like calcium, phytic acid is an essential nutrient that shouldn't be completely removed from your diet. When to see a doctor Some cases of low hemoglobin can't be fixed through diet and supplements alone. Contact your doctor if you have any of the following symptoms while trying to raise your hemoglobin level: pale skin and gums fatigue and muscle weakness a fast or irregular heartbeat frequent headaches frequent or unexplained bruising The bottom line Depending on the underlying cause and the changes you make, it can take anywhere from a few weeks to almost a year to raise your hemoglobin count.
