Iron deficiency is one of the most common nutrient deficiencies in the world. Over 20% of women struggle with it. (1) For athletes, a lack of this micronutrient can lead to a serious drop in performance.(2) The good news is that you can usually prevent or treat iron deficiency with a balanced diet. So, what is iron, how does a deficiency develop, and what foods provide the most iron?
We’re going to answer the following questions:
What is iron and what does it do in your body?
Iron is an essential trace element. The body cannot produce it, which is why we have to get it through food. Iron is an important building block for hemoglobin – a protein in red blood cells that enables them to carry oxygen. Iron is also necessary for the formation of new red blood cells. If your body doesn’t have enough iron available, it cannot produce enough red blood cells. And that’s not all: iron gives us energy, strengthens our immune system, and keeps the hair, skin, and nails healthy.
How much iron do I need?
Premenopausal women should consume 15 mg per day. The recommended daily iron intake for women after menopause and men is 10 mg. Pregnant women need 30 mg and breastfeeding women 20 mg per day. (3) Below you can read about which…
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