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One in three Americans have low iron and don’t know it.

A recent study published in JAMA Network revealed that 29% of US adults are affected by absolute or functional iron deficiencies. In short, that means they do not have enough iron available or stored.

Iron plays a critical role in many bodily functions. Particularly in the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without enough iron, your body cannot produce enough healthy red blood cells, leading to a condition known as iron deficiency anemia. This can result in a variety of symptoms, most commonly feeling cold.

Warning Signs of Iron Deficiency

Other symptoms include fatigue and weakness even after a full night’s sleep or period of rest. Also, shortness of breath, dizziness, and headaches. The lack of oxygen flowing through the blood can cause weakness and lightheaded feelings even after light exertion. Uncontrollable urges to move the legs, usually accompanied by unpleasant sensations, or restless leg syndrome (RLS), can also indicate low iron. Lastly, the most extreme symptom found is a condition known as pica. Pica leads to unusual cravings for non-food substances such as dirt, clay, or chalk as the body attempts to compensate for the lack of essential nutrients.

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Knowing how to boost your iron intake can help prevent complications and improve overall health. Here’s how to do so:

Three Ways to Boost Your Iron Intake

1. Eat Iron-Rich Foods

Consuming more iron-rich foods is one of the easiest and most effective ways to increase your iron intake. Rich iron sources in meat include beef, chicken, and turkey. Lentils, beans, chickpeas, tofu, tempeh, spinach, kale, and other leafy greens rank high in plant-based sources. Quinoa, fortified cereals, and whole grains are rich in iron as well.

2. Iron Supplements

For individuals with more significant iron deficiencies, taking iron supplements may be necessary. Iron supplements come in various forms. It’s important to consult a healthcare provider before starting supplements, as taking too much iron can lead to toxicity. Your doctor may recommend specific dosages and types of supplements based on your individual needs.

3. Cook with Cast Iron Cookware

Using cast iron cookware can naturally increase the iron content of your food. When cooking acidic foods like tomatoes, the iron from the pan can leach into the food. This method is especially helpful for vegetarians and those looking to boost their non-heme iron intake. This effect is most pronounced when cooking foods that are high in moisture.

Low iron levels can lead to a range of unpleasant symptoms, from fatigue and weakness to more serious health complications if left untreated. Recognizing the warning signs of iron deficiency is the first step in addressing the issue. By incorporating iron-rich foods into your diet, considering supplements, if necessary, and using cast iron cookware, you can effectively boost your iron levels and improve your overall health. If you suspect you may have an iron deficiency, consult a healthcare professional for proper diagnosis and next steps.

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