All the benefits of iron in your diet and how to get enough

This is a collaborative article with BetterYou to share the benefits of iron in your diet.

Iron is one of those nutrients we need in our body to function at our best. If you are interested in the health science behind it, iron is an essential nutrient that aids in the function of hemoglobin, which is a protein essential for helping our blood get oxygen around our bodies.

Iron also plays a vital role in other aspects of our body, including how we feel in terms of fatigue and weakness. A decent and proper intake of iron in our diets helps our body in so many ways, but do we fully understand the importance of it and how can we ensure we get the right amount of iron through our diets?

Iron rich foods on a table surrounding a chalkboard with iron written in chalk

Hopefully, the information below will help you understand this a little more.

Summary of Contents (Quick jump links)

The importance of Iron

Iron is an essential aspect of our diets and if we don’t get enough of it, then a deficiency can cause some serious health concerns including anaemia.

This is something that many people are aware of it and has much to do with feeling weak and fatigued and generally unwell.

Many people struggle with low iron levels without even realising it, and some simple changes to your diet can improve how you function and feel dramatically.

Iron is important in men and women, but women who are pregnant need a greater intake of iron due to their bodies working overtime carrying a little one.

Benefits of Iron in your diet

There are some amazing benefits for getting the balance right when it comes to your iron intake. Here are some of them.

A healthy pregnancy

Blood volume and red cell production increase massively when you are pregnant because your body is growing a baby. So naturally more iron is needed to help the functionality of the haemoglobin within your body, essential for pumping oxygenated blood.

If you are not getting enough iron in your diet or through supplements it can mean you are at risk of pre-term birth or low birth weight.

pregnant lady sitting in a chair holding her belly wearing jeans and a blue top

More energy levels

Energy is linked to oxygen and having sufficient oxygen pumped around your body, which effectively gives you that release of energy.

If you are not getting enough iron through your diet then you can feel lethargic and weak, and subsequently low on energy.

energetic lady running through a field with blue sky

Better athletic performance

Athletes or anyone who exercises more regularly need more oxygen pumped around their bodies for better performance, and energy, and also when it comes to looking after muscles after a workout.

So if you do regularly exercise then not having enough iron in your diet can cause more harm than good.

How can you increase your iron intake?

Thankfully, there are plenty of iron-rich foods that you can add to your diet to increase the intake you have. Some of them are obvious, but others you may not have realised were good courses.

Here are some of the best iron-rich foods:

White beans
Dark green leafy vegetables such as spinach
Red, lean meat
Dried fruits such as raisins and apricots
Peas

iron rich food spread on a table including liver, broccoli, nuts and dried apricots

Using iron supplements

If you struggle to incorporate the above foods in your diet or perhaps you just worry that you will still not get enough iron then supplements is the way forward.

The type of supplements you prefer is essentially down to personal preference. There are tablets you can take and multivitamins that include iron.

A quick easy alternative is an iron oral spray. the advantage of an oral spray is you will not have the side effects of iron tablets such as constipation which are so frustrating.

I have spent years being on and off iron tablets due to heavy periods and an irregular menstrual cycle often making me anaemic.

The difficulty with this is that then I am often constipated due to the tablets so the oral spray is a life changer!

BetterYou Iron Oral Spray is perfect for this as it gives you the iron you need without the unwanted side effects. It is also ideal for your handbag!

I would often remember I have not had my supplements when I am out of the house but then forget again when I got home so a simple spray is a great alternative.

Oral spray for iron

BetterYou have two different options for oral sprays.

The standard option iron daily oral spray gives 5mg of iron per 4 sprays which is suitable for most people.

The higher dose Iron 10 daily oral spray gives 10mg of iron per 4 sprays. If you have been told by your doctor you need a higher level of iron as you are susceptible to iron deficiency then this may be the better option for you.

If in any doubt check with your doctor.