Getting enough shut-eye and you're still feeling tired and foggy-headed? You may want to take a closer look at what's on your plate. Fatigue is one of the most common symptoms of iron deficiency. That's because our bodies need iron to make hemoglobin, a substance in red blood cells that enables them to carry oxygen. If your cells aren't getting oxygen, then aside from feeling like you need a nap, you may also have pale skin, dizziness, and frequent headaches.
An adult woman needs 18 mg of iron a day. Doesn't seem like much, right? Here's an example of what you can eat in a day to reach your RDI.
|Breakfast||1 cup skim milk||0.1|
|1 cup oats||3.4|
|1/4 cup raisins||0.8||1 tsp. ground flaxseed||0.1||1/2 oz. almonds (about 11)||0.7||1 small banana||0.3|
|Lunch||1 cup lentils||6.6|
|1 cup cooked broccoli||1|
|1cup cooked kale||1.2|
|1/2 cup cooked quinoa||1.4|
|1 medium pear||0.3|
|Optional Snack||1 medium apple||0.2|
|1/4 cup cashews||0.2|
|Dinner||1/2 block extra-firm tofu||4.3|
|1 medium baked potato||1.9|
|1/2 cup cooked asparagus||0.8|
|Total iron intake||23.3 mg|