Iron deficiency can lead to many negative consequences when it comes to your general health and performance in the gym.
WHY IT IS IRON ESSENTIAL FOR YOUR BODY?
Iron is hugely importance because it assists with transporting oxygen. It is an important part of haemoglobin, which is the substance in red blood cells that carries oxygen and represents around two-thirds of the body’s iron.
Athletes need to take special care of the amount of iron in their body, because they lose large amounts during workouts through sweating.
As a rough guide, women need 18mg of iron per day, men only 8mg. If the demand is not covered, symptoms like general fatigue, headaches, weakness and dizziness can occur. Make sure you stay healthy and optimise your performances by eating the following 5 iron rich foods.
RED MEAT SUCH AS BEEF
Tuna is an excellent source of selenium, vitamin B3 (niacin), vitamin B12, vitamin B6, iron and protein. It is a very good source of phosphorus as well as a good source of vitamin B1 (thiamin), vitamin B2 (riboflavin), choline, vitamin D, and the minerals potassium, iodine, and magnesium.
In 3 oz. of yellowfin tuna steak there are 110 calories, .5 g of fat and 24.78 g of protein.
3 oz. of bluefin tuna steak has 156 calories, 5.34 g of fat and 25 g of protein.
As well as helping to combat the symptoms of iron deficiency, tuna is a great source of Omega 3.