Iron is one of the most vital minerals that our body needs to operate at its optimal levels. It not only helps to provide oxygen to the muscles, but it also a plays a big role in ensuring that there is healthy cellular functioning, as well as in ensuring that there is proper synthesis of hormones. It is one vital mineral that needs to be included in your diet, including those who embrace a Keto diet.
Many Keto dieters put more emphasis in eating meat without knowing that they are actually not meeting the daily recommended amounts of iron. The good news is that there are plenty of things that Keto dieters can do to meet their daily iron needs.
All that you need to do is to conduct extensive research on foods with high iron content, monitor your daily iron intake, as a well as supplement any deficiencies. But the big question is: what steps should you take to supplement your daily iron intake? Below are some option that may help you.
The recommended iron intake for men over 18 years of age is 8mg. Women between the age of 19-50 are recommended to intake 18mg, and women above the age of 50 are recommended 8mg. Pregnant women should take at least 27mg of iron each day. It is very important to ensure that you are meeting your daily iron intake needs.
Most people who follow a Keto diet usually assume that they do meet their daily iron needs because of high meat consumption. However, that is not usually the case. It is actually possible to have low iron levels despite the fact that you are eating meat on a regular basis.
The Difference Between Heme And Non Heme Iron
When working hard to ensure that you meet your dally iron intake goal, it is crucial to differentiate between home and non heme iron. The main difference between the two types of iron is that heme iron is found in sea foods and lean meat and it is absorbed more effectively by the body.
On the other hand, non heme iron is found in plant based foods such as nuts and greens. Although you can still meet your daily iron needs when you eat foods that contain non heme iron, experts recommend that you should always strive to ensure that you consume foods that are rich in heme iron.
Keto Foods That Are High In Iron
If you embrace a Keto diet, chances are that there are many foods in your diet that are naturally rich in iron. Meats are rich in iron and should be consumed on a regular basis. Beef liver is very rich in iron.
If you are not a fan of organ meat, you can eat beef bottom round. Chicken and turkey breasts are also good sources of iron. Sea foods such as oyster are also very rich in iron. For those who prefer non heme iron foods, spinach, green peas, and broccoli are good sources of iron.
Why It Is Important To Supplement Your Diet?
If you have discovered that you are not able to meet your daily iron needs, it is very important to supplement it by using iron supplement. Taking these supplements will help provide a healthy balance if iron, thus preventing you from suffering from symptoms caused by iron deficiency.
One of the main dangers of not taking enough iron is anemia. This condition is deadly and if not treated in time, it could lead to other serious complications that will pose serious risks to your life. Studies have shown that women are at greater risk of suffering from iron deficiencies than men, especially when they are pregnant.
Some of the main symptoms of anemia include poor body temperature regulation, gastro intestinal distress, and impaired immune and cognitive function. People suffering for these conditions have also reported to have had difficulties in working and exercising. It is therefore very important to be very careful when taking iron supplements to avoid suffering from side effects.
When taking iron supplements, it is also very important to note that you can end up taking too much iron for what your body needs. Taking more iron than what your body needs can lead to constipation, vomiting, nausea, and faintness. Very high doses can lead to organ failure, coma, or in the worst cases, death.
Why It Is Important To Choose The Right Iron Supplements
It is very important to take iron supplements from brands that are reputable. The supplements that you choose should be based on your personal needs. This is because the recommended iron dosage usually varies depending on your age and gender.
Some of the most recommended brands include the NutraBio Chalated iron and the 18mg Iron Veg capsules by Now Foods. These two brands have been clinically tested and proven to be effective. All their ingredients are natural and very effective.
Avoid Taking Supplement That Hinder Iron Absorption
When taking iron supplements, it is very important to avoid products such as antacids, milk, and calcium supplements. These products will decrease the ability of your body to absorb iron. On the other hand, you should try as much as possible to take more vitamin C because it will help your body absorb iron more effectively.
Ketogenic Diet Iron Deficiencies Review Summary
Consuming the recommended amounts of iron is very important, especially when on a Keto diet. It is also very important to ensure that you use quality iron supplements that have been well tested and proven to be effective, such as ones mentioned above.
