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WOMEN WHO EXERCISE NEED IRON

This post is aimed at those with “XX” chromosomes (girls).

Interestingly, a study conducted last year by the University of Melbourne found that women who took iron supplements performed a given exercise at a higher efficiency but with a lower heart rate. The research showed that increased iron levels help athletes perform as well as improving health in general.

Iron deficiency often occurs in people who exercise intensely. Iron is an essential mineral used
to transport oxygen to all parts of the body. A slight deficiency in iron can cause fatigue or a feeling of weakness.

The average female needs approximately 18 milligrams (mg) of iron daily.

Here is a list of foods packed full of iron:-
– Oysters, Mussels, Clams, Abalone, Cuttlefish, Scallops
– Liver (YUK!!!) from Pork, Chicken, Lamb and Beef
– Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Flax
– Nuts such as Cashew, Pine, Hazelnut, Peanut, Almond
– Lean cuts of Beef and Lamb (red meats)
– Lentils and Beans such as Soybeans, Kidney, Chickpeas, Lima, Black Beans, Black eyed peas
– Whole grains and bran such as Quinoa, Oatmeal, Barley, Rice, Buckwheat.
– Dark Leafy greens like Spinach, Raw Kale, Raw Beet Greens
– Dark Chocolate and Cocoa
– Tofu without added calcium as this will affect the iron absorption by your body.

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