Skip to main content

Iron Women: Do You Get Enough?

There seems to be a common trend among the diets of healthy eaters in the blog world. With such an abundance of people exercising and eating vegan or vegetarian meals, it's no surprise that low iron is something I see written about often. The last time I went for a check-up (3 months ago) I too was iron deficient. Are you one of the 20% of women who have low iron levels? Here are some symptoms:

-Fatigue
-Dizziness
-Shortness of breath
-Cold hands or feet
-Chest pain
-Brittle nails
-Restless leg syndrome

As women, we are even more prone to low iron levels since we lose blood because of that lovely monthly visit. Awesome. (Seriously wish there was some sort of sarcasm font to really make my point)

Sometimes I get caught up in different areas of health: running, lifting weights, yoga, enough veggies, protein, etc. I end up focusing more on pumping this kind of iron:

And forget about the nutritional kind of iron. 

If you are concerned with your iron levels, you can supplement them several ways. The easiest way is simply to increase the amount of iron-rich foods you eat. While a lot of animal based foods contain lots of iron, they aren't the only ones. Here's a list of some of the best foods to consume if you're low on iron. Bonus points if you consume them with Vitamin C: it helps the body absorb the iron. 

-Red Meat
-Egg Yolks
-Dried Fruit
-Liver
-Dark Leafy Greens
-Lentils, Beans, Chickpeas
-Fortified Foods: lots of cereals and packaged foods

Spinach Salad

Many people opt to take an iron supplement as well. For some, this can cause stomach problems so it is best to eat something when you take them. Keep in mind that woman need a minimum of 18 mg. of iron per day--and significantly more if you're pregnant. 

Are you low on iron?
Yes! I'm not anemic, but my levels are low enough to need to pay attention to. I try to include as much iron in my diet as I can. 

What are your favorite iron-rich foods?
Spinach, hands down! I could eat that stuff all day long. I also realized that Rice Chex have got a HUGE amount of iron in each serving. Perfect for me, I've been eating at least one serving each day as a snack! 

Have you ever taken an iron supplement?
I tried taking a chewable iron supplement, but it made my stomach really upset. Eventually, I decided to try to get my iron from my foods instead and so far, so good!

**PS--those of you who already sent me your running in costume photos, AWESOME! So great! If you haven't yet, you still can! I'm compiling a post of all of your awesome photos. Send them to gourmetrunnerblog@gmail.com! **

Comments

  1. Great post. An excellent reminder for all of us ladies :)

    ReplyDelete
  2. Great post! Thanks for sharing the information. I will need to make sure I'm getting enough iron because I rarely eat meat.


    Have a great weekend!

    ReplyDelete
  3. Great post! It is definitely something I try to pay extra attention to, since I don't eat a lot of red meat and I know low-iron is common in female runners. I get my iron checked once or twice a year and so far, so good. I eat a lot of spinach and try to pick fortified foods (cereals, etc.) as well.

    That salad looks SO good!!

    ReplyDelete
  4. Awesome post! Lots of good information here! I do not think I am low on iron but I know how important it is to keep my iron levels in mind!

    I LOVE spinach and had no idea that dried fruit was such a good source as well...I have been eating that like crazy lately :)

    ReplyDelete
  5. It sounds silly but for athletic woman, pre-natal vitamins work wonders for balancing out our seemingly odd diets and exercise routines! There's lots of iron in them too!

    ReplyDelete
  6. I just had my blood drawn yesterday to check my iron levels since I passed out after my marathon. I haven't gotten the results back yet but have already been studying up on how to add iron to my diet. Thanks for sharing. I am not a big meat fan so it is good to know there are lots of other sources.

    Have a great 3-day weekend!!

    ReplyDelete
  7. Ok, this is CRAZY because I am on vacation right now and I was just talking about how I need to head to the grocery store to pick up:
    -spinach
    -fortified cereal
    because I felt like I was craving iron!
    Small world.

    ReplyDelete
  8. I am low on iron... I have supplements but rarely take them. Since I don't eat any animal products, I get most of my iron from spinach and beans :)

    ReplyDelete
  9. Great post, I too am iron deficient, but not quite anemic - I found out when I couldn't pass the blood iron test to give blood to the red cross.

    I love spinach and raisins, and I try to make all salads with leafy greens and spinach (I actually did double duty with a steak and spinach salad last night!)

    Never tried a supplement, but I have enough tummy issues as it is, so I don't really want to try!

    Great post!

    ReplyDelete
  10. I dont know how I could be low on iron, I go through 2.5lb bags of spinach every week! I need vitamins in my life.

    ReplyDelete
  11. I doubt I am low on iron cause I eat tons of spinach! Not sure though.

    Very interesting post. Thanks for the information.

    ReplyDelete
  12. I've never been low, that I know of. But I do naturally eat a lot of the iron-rich foods.

    Your salad looks fantastic!!

    ReplyDelete
  13. I have been told I was slightly anemic. Blech. But, I haven't had my levels checked for a while. Probably should do it! Your salad looks amazing!

    ReplyDelete
  14. As far as I can tell I am always a little anemic and I eat a lot of spinach and beef. I quit donating blood because of it :( Great post!

    ReplyDelete
  15. IRON sucks...only because I'm always low. I'm not anemic either, but every time I go to donate blood I'm turned down because it's too low. And, if I had a pic of me running in a costume I'd send it, but that has never happened. Sorry!

    ReplyDelete
  16. I had all of the symptoms you listed above before going GF. I was ID, as well as many other nutrients, until I went gluten free. For celiacs, gluten kills the little hair-like structures in the small intestine that absorb nutrients. So I was getting NOTHING! I've never been able to grow nice fingernails. Now, they are so awesome & look like I had tips put on! lol

    ReplyDelete
  17. I know I'm low on iron, but from the time it was first noticed to now, I have under a lot better control. I eat lentils and black beans like crazy and that has been the huge changing factor.

    ReplyDelete
  18. This is a very interesting, and for me informative, post. I've been tested for low iron multiple times - which tells me that although the numbers haven't given them concern, they must obviously suspect I am low or else they wouldn't keep taking my blood and checking it. So I should probably be a good girl and do something about it!

    ReplyDelete
  19. I don't pay much attention to Iron supplements, I always figure I eat sooo many fruit and veggies I have to be hitting and the basic needs. Although, two supplements that I live by is Vit C and Vit D3...just because I am always around little kids with germs and I need good immunity.

    ReplyDelete
  20. this is a great post because it is so very common but often times gets overlooked. i was extremely low iron a couple of years ago and actually had some iron IV's...not fun. taking the pills on an empty stomach or too much at once makes you feel queasy, those IV's did a doosie! Today i still take supplements.

    ReplyDelete
  21. I'm a guy, but I still liked this post and wanted to comment. I think my iron levels are good, but long distane runners/endurance athletes tend to have low levels, so my coach suggested we take a supplement. Bi-mart sells a great supplement that is very easy on the stomach and doesn't cause any sick feelings. I get iron from oatmeal, spinach, raisins, ground buffalo, and eggs,

    ReplyDelete
  22. I had a ton of blood tests done last year because we thought I might have had lupus, as well as a blood sugar or iron problem, but everything checked out fine.

    Very good info given here. :)

    ReplyDelete
  23. I have been anemic since I was ohhh 18? I didn't really like meat growing up and then when I moved out on my own I didn't buy it because it was too expensive... and now I'm a vegetarian. I think I'm getting better because I pay more attention to the iron content of foods, but that's only started in the past year.

    I always know I'm in rough shape when my energy levels plummet and I'm constantly getting headrush. Oh and everyone and their dog asks me if I'm sick because I make a ghost look tanned, haha.

    Great post though, I need a reminder like this pretty often. Thanks for sharing!

    ReplyDelete
  24. I like to donate blood (shaking head at myself-it's been too long since I have) and I've been denied a couple times for low iron, but luckily I've been able to bring it back up without supplements. It's so frustrating to feel like you're eating healthy and BOOM you have a deficiency! Fortunately I was able to get over mine quickly.

    ReplyDelete
  25. Thanks for this post, it was very informative. I've never been tested for my iron levels but I don't eat red meat or take supplements and I've always been wary of the possibility of having low iron.

    ReplyDelete
  26. I have had low iron for what seems like forever! I have been taking an iron supplement for at least 9 years. I don't have any stomach issues with it and my iron is good to go as long as I am taking the supplement.

    ReplyDelete
  27. What a great reminder post! I log my food via my fitness pal app on my phone and it calculates my iron for me. I'm a vegetarian and beans are a daily staple for me so most days I do just fine but I have already read up on supplements for when I get pregnant.

    ReplyDelete
  28. I am definitely low on iron. I usually get it from cereal and spinach, but when I go off those two foods for a little while I'm constantly fatigued. Stupid periods and whatnot.

    ReplyDelete
  29. With bistroMD you can rest assured that you will not only eat tasty entrees, but that every meal and every day in bistroMD's weight loss program will be balanced to bistroMD's custom nutritional platform to promote an healthy diet.

    STEP 1 - Choose one of the diet plans for 5 or 7 days of meals.
    STEP 2 - See your menu before ordering and choose the meals you want for each day and week.
    STEP 3 - Order your diet plan online.
    STEP 4 - Your meals are sent to your doorstep.

    ORDER NOW - home delivery.

    ReplyDelete

Post a Comment

Popular posts from this blog

Race the Bar 5k Recap (AKA: A Personal Worst!)

Do you remember a few weeks back, when I was all braggy about running in Florida in February/March? Sunny mornings around a lake with a light breeze off the water have turned, cruelly, into humid stretches of time where I am humbly reminded of my own limitations. You guys, I see these gazelle-like creatures, men and women alike, who prance on my running route with compression socks, a soft glow of perspiration at their brow. It's beautiful. It's also a harsh reminder that I am not them. I am currently running in the thinnest, smallest items of clothing I can without offending anyone (shirt stays on, people). I dare not step outside without some awful visor or wide-brimmed hat. When I hop in the shower after a run, my face is a deep crimson that causes my husband to voice his concern for my general well-being. Have I mentioned this is what happens after my easy runs, with a few walk breaks thrown in? Yeah. It's humbling. Now, I'm not complaining. It's beautiful

1st Wedding Anniversary--Celebrating with Chocolate!

One year ago today, I married the love of my life. And I couldn't be happier! In celebration of our very first anniversary, here are some pictures of our favorite moments together: Our first trail race together Hiking together in GA And of course, our wonderful wedding in Hong Kong. We both decided to keep things very simple, with a casual ceremony with a few friends and family and then lunch at the Mandarin Oriental. Exactly what I wanted! With our parents after making it official! Our entire wedding party. Just family and dear friends! Goofing around with my garter at the reception lunch! You think you know what couples do after they get married? You know, their first night at man and wife? If you guessed eat ridiculously delicious chocolates in their bed at the Grand Hyatt, you're right.  Oh, I haven't changed. One year later and I still celebrate with sweet things! Thanks Tim, for being a wonderful husband. I love you!

Brace Yourselves: Cuteness is Coming

One of the hardest things about moving, for me, was wondering how the cats would adjust each time. Although our cats are super travelers at this stage, I feel really guilty every time we have to pack them up and force them onto a plane. I remember my grandma telling me years ago that when she moved with a cat, they put butter on their paws. That way, the cats spent the first day in a new house licking their paws to get them clean, and that was enough time to lose the "smell" of the old house. I love that story, and I wish the same principle applied to longer moves. Anyway, that's a super long intro to say that for the fellow cat ladies out there, our three fur babies are insanely happy in this jungle gym of a home here in Florida. It's warm, there are plenty of sunny spots to curl up a take a nap, and they have lots of room to spread out. Despite the space, of course, they still usually want to take a nap on my head at night. Obviously. They also love climbing on ou