May 20 , 2021 The Beacon • 11
Iron is important to your diet
I ’ m Brittany Taylor , WIC health professional with Coshocton County WIC . Today we are going to talk about iron .
Everyone needs iron in their diet each day . Iron is a mineral in food the body needs for growth and development . The body uses iron from food to make a protein called hemoglobin in the red blood cells . This carries oxygen from the lungs to all parts of the body .
Did you know both males and females at every stage of life need iron in their diet , but infants and pregnant women need extra ? In general , if iron levels are low , there is an increased risk of catching
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a cold or the flu , a lack of energy and problems with concentration .
Infants and toddlers with low blood iron levels have been known to have delayed mental development , social withdrawal and less ability to pay attention .
For pregnant women , the amount of blood in a women ’ s body increases , so more iron is needed for herself and the growing baby . Low iron levels during pregnancy can increase the risk of baby being born premature , low birth weight and low iron levels .
So what foods can we eat to have a healthy blood iron level ? Foods that contain iron include meat like fish , poultry and eggs . Did you know there are many plantbased food sources that are high in iron ? Some examples include darkgreen leafy vegetables , green peas , broccoli , dried fruits , whole grains , tofu , kidney beans and peanut butter .
Pairing iron-rich foods with vitamin C foods helps the blood absorb the iron consumed . This helps make the iron more readily available to be used by the red blood cells . A few examples of combining foods high in iron and vitamin C include peanut butter on whole-grain bread with fresh strawberries , beans and rice with tomatoes and peppers , and spinach salad topped with broccoli and cauliflower with a side of oranges .
So remember to choose a variety of foods high in iron and vitamin C each day . If you crave items that are not food like dirt , laundry starch or a lot of ice , this is a sign of low blood iron levels .
For more tips like this , call Coshocton County WIC at 740-622-2929 .
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