Top 5 Iron-Rich Foods That Can Keep Your Blood, Skin, Hair And Nails Healthy

Iron deficiency is the usual nutritional deficiency in the United States that is prevalent among women and children. The Center for Disease Control Prevention states that nearly 10% of women are in short of iron.

WebMD describes iron as a needed mineral that is necessary for maintaining the healthy blood cells, hair, skin and nails. It also has a component called hemoglobin that is a substance in red blood cells that carry the oxygen from the lungs into the body. So, if you don't have healthy blood cells, you wouldn't have sufficient oxygen in the body. You will then become fatigued. This can be resolved by consuming foods that are rich in iron or taking supplements that contain the said mineral.

Good HouseKeeping suggests the following top five foods that are rich in iron:

1.       Clams

Clams contain much iron. The three ounces of clams have 126 calories and 23.8 milligrams of iron. You can cook the clams and make it into clam chowder or eat them raw.

2.       Whole Grain Oats

Whole grain oat is another source of iron. You can also add nuts or nut butter and fruits such as kiwi, strawberries and citrus that are rich in Vitamin C -- helping your body to take up iron from food.

3.       Oysters

A superfood, oysters, are also one of the top sources of iron. With three ounces of them, you will have 10.2 milligrams. Hence, it is advisable that you choose the edible and farmed Pacific oysters.

4.       Fish

You can have a healthy dose of iron by consuming fish. It is recommended that you eat at least eight ounces of tuna, halibut, sardines or salmon every week.

5.       Edamame

A vegetable that has 4.4 milligrams of iron is the edamame. A half cup of it contains the said dosage of iron and has 149 calories.

The recommended dosage for women with age 19 to 50 years old is 18mg of iron every day and with men with 8 mg. Women need more iron because they undergo period wherein they lose blood during their menstruation each month. Infants and toddlers with ages 4 to 8 must have 10 milligrams of iron daily and for ages 9 to 13 with 8 milligrams of iron each day.