Iron

For the average adult woman, the recommended daily allowance of iron is 18 mg per day. If you have the signs of an iron deficiency, which include fatigue, irritability, and cold hands, then you might want to start looking at your intake. Vegetarian or not, iron is one of the most vital minerals women need in their 20s and 30s. Here are the easiest ways to get it.

• Greens: Dark leafy greens like kale and spinach are excellent sources of iron, especially for those who lay off the meat. In addition to the iron they provide, both kale and spinach help regulate blood clotting, a culprit of anemia.
• Iron-rich cereals and grains: Check labels. Certain whole grains like oatmeal and fortified cereals contain extra iron to give your levels a boost. In addition, they help to fight fatigue, one of the side effects of low iron levels. These energy-packed grains will add iron and improve your symptoms at the same time.
• Red meat: Although most people avoid red meat in surplus because of its high levels of saturated fat, it can have iron-inducing effects almost immediately. Heme iron, the type of iron found in red meat, is more easily absorbed by the body than other types, which, in turn, helps make red blood cells healthy. Since teenage girls and women in their childbearing years require more iron, red meat could be a key nutrient to indulge in every now and then during this developmental time. Be smart about meat choices by looking for lean cuts and choosing grass-fed varieties, which are richer in nutrients.

See more sources of iron after the break!

Having an iron deficiency is the most common nutritional deficiency in the United States. It's caused either by the body's increased need for more iron, not being able to absorb enough of it, or simply not getting the proper amounts of the nutrient in your diet. This common issue should not go unnoticed, especially since it can lead to anemia, a condition caused by having low levels of healthy red blood cells. Not feeling your best? See if you match any of the symptoms common with an iron deficiency; it might be time to call your doctor!

Symptoms of an iron deficiency include:

• Fatigue: Feelings of exhaustion, especially with exerting the body.
• Inability to focus: Decreased work and school performance.
• Learning disabilities as a child: Low cognitive and social development.
• Difficulty maintaining body temperature: Hot or cold temperature waves.
• Decreased immune function: More prone to colds and illnesses.
• Glossitis: An inflamed tongue.

If you suspect an iron deficiency, the only way to know is by a blood test. Contact your doctor to have them set one up, or, if you can't get to the doctor, make an appointment to donate blood. The center will do a quick finger prick test, and if your iron levels are up to par, they will allow you to donate. It's also important to include these low-calorie, iron-rich foods as a part of any healthy diet.

Not eating animal products means a diet low in saturated fat and cholesterol, and although it can also be used to lose weight, it's important not to skip out on valuable nutrients that often come from meat and dairy.

Vitamin B12
Most women need 2.4 mcg of this vitamin each day. It's essential for maintaining a healthy nervous system as well as healthy blood cells. Found mostly in poultry, beef, fish, and dairy products, this B vitamin has vegan sources as well including fortified cereals, fortified soy milk, kale, spinach, and nutritional yeast.

Iron
The RDI of iron for women is 18 mg, and while animal products contain iron, there are tons of vegan foods high in this mineral as well. The body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, which is why an iron deficiency often causes fatigue. Be sure to include fortified cereal, fortified soy milk, beans such as garbanzos and lentils, tofu, sun-dried tomatoes, potatoes, sunflower seeds, flaxseeds, and peanuts in your vegan diet.

Keep reading to find out what other nutrients vegan diets might be missing.

Too tired to hit the gym? You may not be getting enough iron in your diet. Healthy adult women need 18 milligrams a day (if you're prego, up that amount to 27 mg). If your diet doesn't offer the appropriate amount, fatigue will impair your ability to do physical work (like exercise). Iron also helps carry oxygen from our lungs to the rest of our body, helps muscles store and use oxygen, and is even found in the enzymes needed to digest food. An iron deficiency may also make you feel cold, as well as exhausted, and weaken your immune system, making you more likely to get sick.

Avoid iron issues by making sure you get enough from your diet. Here are 15 high sources of iron that won't break the calorie bank.

15. Half a hamburger patty: 1.1 mg iron, 89 calories
14. 3 ounces turkey: 1.2 mg, 87 calories
13. 1/3 cup kidney beans: 1.3 mg, 75 calories
12. 1/3 cup edamame: 1.5 mg, 85 calories
11. 1/3 cup white beans: 1.7 mg, 85 calories

Continue reading to see 10 more low-calorie foods with even higher levels of iron.

If we had our way, we'd eliminate ironing from our schedules entirely by pawning the task off on the men in our lives. But let's face it, that'll never happen. So, here's a trick for cutting your ironing time in half. Cover your ironing board with aluminum foil. The metal conducts heat, and will reflect the heat of your iron so that your garment's fibers are heated on both sides as you iron. You may have actually come across some ironing board covers with a metallic lining; these are based on the same concept. Simple science!

When I was a vegetarian in college, aside from not getting enough protein, my mother was always worried that I wasn't getting enough iron. While being vegetarian doesn't automatically mean you have an iron deficiency (also referred to as anemia), it definitely puts a person at risk. Women in general are also more at risk for iron deficiency because they tend to diet more than men, and may not get enough iron from the foods they eat. Women also lose blood every month (if they're not on birth control that stops their period), and heavy periods are especially a risk factor. Pregnancy and breastfeeding can also lead to iron deficiency.

For women over 18, the RDI of iron is 18 milligrams, and eating a diet rich in iron is one way to prevent anemia. The best food sources are red meat, seafood such as salmon, oysters, and tuna, chicken, egg yolks, oats, beans, soy products, leafy greens, dried fruit, and cereals fortified with iron.

How will you know if you're not getting enough iron? Oh you'll know. Symptoms include extreme fatigue, pale complexion, weakness, shortness of breath, headaches, dizziness, cold hands and feet, irritability, sore tongue, brittle nails, and a weird craving for non-foods such as dirt or ice. If you're experiencing these symptoms, talk to your doctor. They'll help figure out what's causing your deficiency, and be able to recommend ways to get your iron levels back up to par.

Have any of you every suffered from an iron deficiency?