{"id":2470,"date":"2022-05-08T20:49:26","date_gmt":"2022-05-08T20:49:26","guid":{"rendered":"https:\/\/beboldbars.com\/?p=2470"},"modified":"2022-05-08T20:49:26","modified_gmt":"2022-05-08T20:49:26","slug":"attention-females-and-athletes-what-you-need-to-know-about-iron","status":"publish","type":"post","link":"https:\/\/beboldbars.com\/attention-females-and-athletes-what-you-need-to-know-about-iron\/","title":{"rendered":"Attention Females and Athletes: What You Need to Know About Iron"},"content":{"rendered":"

There\u2019s a lot of focus on foods we should be avoiding,<\/em> which often overshadows nutrients or foods we need to focus on adding to our diet. Iron is an example of a nutrient that is sometimes forgotten about. But for certain populations \u2014 young women in particular \u2014 iron deficiency can be a common cause of fatigue and reduced athletic performance. Recent data indicates that 10 percent of women under 50 <\/a>have iron deficiency. That number may be as high as 30 percent among<\/a> female athletes.<\/p>\n

Iron helps transport oxygen throughout the body and is important for growth, hormone synthesis, and many other important bodily functions. One of the biggest signs of iron deficiency is fatigue, but unusually pale skin and bruising can be other signs. If you think you might be deficient, ask your doctor to check your blood levels.<\/p>\n

How much iron do you need? <\/strong><\/p>\n

The amount you need<\/a> varies by gender, activity level, and stage of life. For example, menstruating women need more than twice as much as men. Athletes and pregnant people also have higher needs \u2014 more than three times that of men.<\/p>\n

Recommendations for daily iron intake<\/a><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n
Life stage<\/strong><\/td>\nIron recommendation <\/strong><\/td>\n<\/tr>\n
Adult men 19\u201350 years<\/td>\n8 mg<\/td>\n<\/tr>\n
Adult women 19\u201350 years<\/td>\n18 mg<\/td>\n<\/tr>\n
Adults 51 years and older<\/td>\n8 mg<\/td>\n<\/tr>\n
Pregnant women<\/td>\n27 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Where do I get iron?<\/strong><\/p>\n

There are two different types of iron: heme and non-heme iron. Heme iron is found in animal foods such as meat, poultry, and fish. Non-heme iron is found in plant foods as well as foods fortified with iron. Because non-heme iron is not absorbed as well as the kind found in animal foods, vegetarians and vegans need to eat 1.8 times the amount of iron of someone who eats meat.<\/p>\n

Here are some of the best sources of iron:<\/p>\n

Animal sources of iron<\/strong><\/p>\n