Iron is an extremely important mineral, as your body needs it to produce red blood cells and carry oxygen. When your diet lacks iron, it causes anaemia, dizziness, irritability, headaches, and fatigue. On average, you need to consume 18 mg of it every day, but the requirement varies depending on your age and gender.
For example, men need to consume 21 mg. Women who experience menstruation should have 18 mg of iron per day. For pregnant women, this figure reaches 35 mg daily.
The food you consume can provide two types of iron – heme and non-heme. Poultry, fish, and meat are some good sources of heme iron. In this form, your body can absorb the mineral easily, making it easier to increase their levels. The second type, non-heme, comes from plant-based foods such as nuts, vegetables, and fruits. Although the absorption of this variant is a little more difficult, eating more foods rich in Vitamin C can help with that.