Kw-halloween-logo-small

Nutrition - Iron

Iron is a mineral that can be found in red meat, fish and leafy green veggies.
Iron

Do you remember Popeye the Sailorman, an old-school cartoon character? He was small, but incredibly strong and muscular - and that's because he had a spinach obsession! Spinach is one of the foods that is rich in iron, a vitamin that is an essential part of your diet. Read on for the 411 on this mineral.

Iron - Why Is It Good For You?

Iron helps produce hemoglobin, the protein in red blood cells that carries oxygen to your body's tissues. There are two kinds of iron: heme iron is found in red meats, fish and poultry, and is better-absorbed than non-heme iron, which is found in enriched cereals, leafy veggies and raisins. Iron is also necessary for proper muscle and organ function, and it fills our bodies with energy. If you're feeling tired and weak, have decreased school performance or have difficulty maintaining body temperature, chances are that you may be suffering from an iron deficiency. Girls are at greater risk for iron deficiency than guys, who usually have enough iron in their bodies to last several years. However, girls can lose large amounts of iron because of menstruation.

Iron - What Foods Can It Be Found In?

Unlike calcium, which is already found in your body, iron can only be obtained from food. It's found in everything from raisins to red meat, such as liver. Other good sources of iron are fish, eggs, beans and leafy green vegetables, like spinach and lettuce. Eating breakfast is a great way to fill up on iron - try an iron-enriched cereal, such as bran flakes, and add raisins for sweetness and flavor. And top your meal off with a glass of prune juice - it may not taste great, but it'll definitely fuel your bod with energy. Generally, only about five to 10 percent of the iron in food is absorbed, unless there are low levels of iron in the body, such as after menstrual bleeding.

Iron - Did U Know?

  • The recommended daily intake of iron for kids and teens aged nine to 18 years old is eight to 15 mg.
  • Adding vitamin C to your diet helps your body absorb iron more effectively.
  • As many as 20 percent of all girls, and up to 80 percent of girls who exercise, may be iron deficient.
Related Stories:
>
>

readers voted!

Comments

JennyD

JennyD wrote:

Fish has it
commented: Fri Oct 11, 2013

there are 1 more comments

Please login or register to add comments


like this article?
Sign up now to get more just like!

latest videos

F1098410167562

Favorite Source of Iron?

  • Cereal.
  • Spinach.
  • Red meat.
  • Eggs.

related stories

Every kid needs to stock up on protein to grow up to be strong and healthy. Find out why this ess...
If you think eating carbohydrates will only make you pack on the pounds, then you're wrong. Carbs...
Everybody knows that milk does a body good, but do you know why? It's all because of calcium, and...

Dear Dish-It in the forums

Wuwu2cute
Wuwu2cute posted in Style:
Thank you : )
reply about 2 hours
Jelly3
Jelly3 posted in Style:
Hi, I'm not really into fashion but I can tell you one thing. You can just dress normally, just the way you like! It doesn't matter whether you're a teenager or not. It's also really important to you feel comfortable in your clothes. Remember, your clothing won't define you! :D 
reply about 3 hours
Bonnie2
Bonnie2 posted in Style:
Okay, so my hair isn't the 'best'. I have 'West Indian' Hair (it's naturally curly) and I have to use loads of products to make it nice when I'm straightening my hair. It then dries and all the softness and grease has gone ( :-( ). That's the annoying part. I would like a few nice, easy hairstyles that will look nice with my West Indian hair (that's all spiky and spidery when it's been straightened) even if it's as simple as peeling an orange! Anything would help! 
reply about 3 hours
Wuwu2cute
Wuwu2cute posted in Style:
I am a teenage girl, so I'm either supposed to dress colorful or just fully goth. I want to dress grunge. Basically 90's street kinda. My mom gets mad at my cause she doesn't want me dressing all black, I told her that's not what grunge is. So, I am dressing pretty grunge, but I need ideas on hair styles and makeup for this style.
reply about 3 hours
Wuwu2cute
Wuwu2cute posted in Friends:
Ok, so I have a Best Friend, I used to have 2, but one moved away and won't text me, and the other still "acts" like my best friend, but here is the problem. When I do stuff with other people, it offends her, when I don't reply to her text real quick, in her mind, im ignoring her. IT'S ALSO STARTING TO GET ANNOYING CAUSE SHE COPIES ME. She copied my halloween costume, i was gonna be a character off of american horror story. If i don't share my music with her, she says sharing is caring and she walks off.   Now I understand that this might be social and anxiety issues and she needs somebody to cling onto. But I'm just tired of trying. I need advice : (
reply about 3 hours

play online games

Candy-100

A great online version of the famous Candy Crush. This is the best game launched...

Big_icon_(7)

Have you ever fancied being a ranger like those fantasy characters you love so m...

Big_icon_(4)

You run across the city in a car chase with the police officers.

Big_icon_(6)

The evil master kidnapped all of your friends!

Ow_fright_ad_100x100

Explore the world or hang out with friends in your own condo. Get a unique look,...