Get your Iron, Woman!

Inadequate iron stores among women of childbearing age is very common and is often caused by menstrual blood loss and low dietary intake of iron.

*Consult your ND for appropriate iron intake recommendations.*

The essential functions of iron:

Enhances oxygen delivery to the body
Supports energy production
Production of blood
Required for synthesis of thyroid hormone
Plays a role in immune function

Iron may be useful for the prevention or treatment of:

Dysfunctional uterine bleeding
Fatigue
Infertility
Restless leg syndrome
Mild depression or low mood
Preterm labor
Athletic performance
Uterine fibroids
Hair loss or thinning/Alopecia
Impaired mental concentration
Menorrhagia (heavy periods)
Chronic lead poisoning

QUALITY PLANT SOURCES OF IRON (Non-Heme Iron)

Excellent sources (4-6mg per serving)

Soybeans – 1 cup
Lentils – 1 cup
Spinach – 1 cup
Sesame seeds – ¼ cup
Garbanzo beans – 1 cup
Lima beans – 1 cup
Olives – 1 cup
Navy beans – 1 cup
Swiss chard – 1 cup
Kidney beans – 1 cup

Very Good sources (2-4mg per serving)

Cumin – 2 tsp
Beet greens – 1 cup
Collard greens – 1 cup
Pinto beans – 1 cup
Tofu – 4 oz
Pumpkin seeds – ¼ cup
Green peas – 1 cup
Blackstrap molasses – 2 tsp
Quinoa – 1 cup
Cashews – ¼ cup

Good sources (1-2mg per serving)

Brussels sprouts – 1 cup
Parsley – ½ cup
Turmeric – 2 tsp
Bok choy – 1 cup
Asparagus – 1 cup
Mustard greens – 1 cup
Turnip greens – 1 cup
Leeks – 1 cup
Beets – 1 cup
Kale – 1 cup
Broccoli – 1 cup

Go Organic! Organic crops have been found to contain significantly more iron compared to conventionally grown crops.

+ VITAMIN C! + Consuming 50 milligrams of vitamin C together with non-heme (plant) iron foods can increase or optimize iron absorption, making it possible to triple the absorption of iron. This amount of vitamin C can be found in an orange, kiwi, ½ grapefruit, ¾ cup strawberries or ¾ cup pineapple.