Lynnel Bjorndal
  • Home
  • About
  • Work With Me
    • Nutrition Consultations >
      • Nutrition for Addictions Recovery
    • Speaking
    • Corporate Wellness
  • Recipes & More!
    • Healthy Snacks
    • Weight Loss
    • Recipes
    • Nutrition
  • Contact
  • Members Only
    • Log In / Register
    • Resources
    • Forum
    • Everything Smoothie
    • WellBiz Building
  • Practitioners
    • Nutrition Biz Building

What do low thyroid, anxiousness, and low energy have in common?  

3/28/2015

Comments

 
Picture
A mineral that has the distinction of being one of the most common deficiencies.

It is one of the main nutrients required for producing hemoglobin, which is the substance in red blood cells that transports oxygen throughout the body.  If you lack iron, your body has to work a whole lot harder to get the energy it needs, which can
leave you feeling weak, grumpy, and unable to focus. 

Any guesses?  Yup...Iron. 

I have dealt with low iron most of my life, and can always tell when my levels are taking a nose dive.   Fatigue and irritability are the first two warning signs - especially if I have been working out a lot.   I don't eat red or organ meats of any kind, and have a tough time raising my levels without supplementation.    When I supplement, I use a natural health product called Floradix, which can be found at any health food store (no I don't have any ties to them, it is just just happens to be my favorite product that lacks the side effects of the nasty little tummy ache inducing, constipating pills you may be prescribed by your GP).  

It is important to note that many vitamins and minerals work synergistically; and in this case in addition to iron, the body also needs vitamin B12 & folic acid to produce more red blood cells.   If there is a lack of more than one of these nutrients, boosting iron intake alone is not enough.    If you eat leafy greens your folic acid levels are likely a-ok, but B12 is another common nutrient deficiency so you want to ensure you are getting enough of it.   Liver, shellfish & eggs are the best B12 sources, leaving vegetarians at a higher risk of vitamin B12 deficiency.  Nutritional yeast is a helpful way to boost B12 in the diet, but often supplementation is required.   Interestingly, many of the symptoms of low iron are the same as those who have low B12.  


More symptoms of iron deficiency include:
  • pale skin
  • bruising easily
  • headaches
  • restless legs
  • sore, inflamed tongue
  • trouble focusing
  • pounding heart
  • shortness of breath
  • always cold
  • hair loss
  • brittle nails
  • dizziness

Are you getting enough iron?

To fight fatigue that's caused by an iron deficiency, turn to iron-rich foods.   By changing your diet, you could see significant changes in your energy level within as little as one week.   Women need about 18mg per day until menopause (more when pregnant), and men need 8 mg. 

There are 2 types of iron in the diet:

Heme iron and non heme iron. 

Heme iron is found in meat based protein found in animal muscles and blood, absorbing 2-3 times faster than non-heme iron.  Lean ground beef, chicken livers, clams, and oysters are potent sources of iron in this category.

Non-heme iron is found in plant-based foods.  Lentils, beans, chickpeas, dark leafy greens, blackstrap molasses, pumpkin seeds, broccoli, dried fruits, such as apricots, and fortified cereals are among the best sources.

Other ways to boost your iron intake:

1. Pair Vitamin C Rich Foods With Iron Rich Veggies

Vitamin C helps boost absorption of iron.   Vitamin C rich foods include foods like bell peppers, oranges, kiwi, strawberries, tomatoes

2. Don’t Consume Coffee, Tea, or Dairy within 3 Hours of an Iron-Rich Meal

The tannins found in tea and coffee and the caseins found in milk and certain forms of calcium interfere with iron absorption.

3. Cook In in a Cast Iron Skillet


Acidic foods with high moisture content, such as tomato sauce, chill, and stew absorbs the most iron from iron cookware.


If you have been following my blog, you probably have picked up on my love of everything smoothie.   It was born out of necessity and was the one way I could ensure my body got the nutrients it needed because I am incapable of chewing on that many veggies in one day.    In the infographic below, you will find a list of iron rich foods that are perfect additions to smoothies and will boost your iron levels. 
Picture

Don't overlook the kiddlettes

While menstruating females are at the highest risk for iron deficiency in general,  young children can also be at risk.  Toddlers in particular may run into problems if they over consume cow's milk (ie 24+ ounces a day) and don't eat enough iron-rich foods, like red meat and green leafy vegetables -- two things that are generally not a favorite on the plate of little ones.   Milk makes it harder for the body to absorb iron and can contribute to iron-deficiency.   

Children at this age are growing fast, and require more iron.  A child with iron deficiency may have learning and behavioral problems, and or suffer from repeat infections, & lethargy so make sure to ensure their levels are adequate, and rule deficiency out as a catalyst.    Fortified cereals provide iron and kids tend to be happy to eat them, but try to choose GMO free, low sugar, and organic whenever possible.   
Smoothies are a sneaky way to get iron rich foods into a child's diet without them even noticing so start blending!  :)
Comments

    Connect:

    Healthy Habits

    are formed by conscious choices that soon become unconscious ways of life.  The good news is you have full control over this!  
    Lynnel Bjorndal Holistic Nutritionist Vancouver Nutraphoria director
    View my profile on LinkedIn

    About

    Lynnel is a Holistic Nutritionist, Director of the NutraPhoria School of Holistic Nutrition, Author, and Motivational Speaker.   Click HERE to learn more.


    You can get new recipes & health boosting posts straight to your inbox each week!   Enter your email below.  :)

    Archives

    April 2015
    March 2015
    January 2015
    December 2014
    October 2014
    September 2014
    August 2014
    July 2014

    Categories

    All
    Health
    Healthy Snacks
    Kids
    Lunch Recipes
    Nutrition
    Recipes
    Weight Loss

    RSS Feed

    Picture
    Picture
    Picture
Lynnel Bjorndal holistic nutritionist vancouver nutraphoria director
Picture
Lynnel is a Holistic Nutrition Practitioner, Life Coach, the Director of the NutraPhoria School of Holistic Nutrition, and busy single momma practicing Healthy Holistic Habits daily!  

Search the site:

Lets Connect!

Picture

Company

  • Home
  • About
  • Blog​

Categories

All

Work With Me

  • Nutrition Consults​
  • Corporate Wellness
  • Business Coaching
  • Speaking Events

    Get in Touch:

Submit
© Lynnel Bjorndal ~ Healthy Holistic Habits
  • Home
  • About
  • Work With Me
    • Nutrition Consultations >
      • Nutrition for Addictions Recovery
    • Speaking
    • Corporate Wellness
  • Recipes & More!
    • Healthy Snacks
    • Weight Loss
    • Recipes
    • Nutrition
  • Contact
  • Members Only
    • Log In / Register
    • Resources
    • Forum
    • Everything Smoothie
    • WellBiz Building
  • Practitioners
    • Nutrition Biz Building