Did you know that iron is a key nutrient for exercise performance? A recent study from the American College of Sports Medicine discovered that many active women suffer from iron deficiency. Iron deficiency symptoms can put a wrench in your fitness goals, such as muscle soreness and post-workout fatigue. When your muscles are tired, you can't push yourself as hard in workouts and that can derail your fitness goals.

With changes in diets, many people are avoiding red meat and swapping iron-rich breakfast cereals for “all-natural” cereals that have no added iron. Not consuming enough iron can cause iron stores to be low. To prevent anemia (a condition in which a person has fewer red blood cells than normal and feels very weak and tired), enjoy iron-rich foods on a daily basis. There are a variety of foods to choose from that are delicious as well as nutritious. 

The USDA recommends women consume 18 mg of iron a day. To prevent anemia, you want to enjoy iron-rich foods on a daily basis. Here are some iron rich foods that will help you get the daily-recommended allowance.

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*Red meat

*Egg yolks

*Dark meat chicken/poultry

*Whole grains, fortified cereals,and bran

*Iron-rich breakfast cereals

*Beans, lentils, chickpeas and soybeans

*Dark, leafy greens (spinach, collards, swiss chard)

*Mollusks (clams, mussels and oysters)


*Nuts (cashew, pine, hazelnut, peanut, almond)

Additional tip: Eating iron-rich foods with foods that are rich in vitamin C helps your body better absorb iron.

Get In Shape For Women revolves around the philosophy of each member following the four main components of weight training, cardio, nutrition and--most importantly--accountability. There are no fads, no gimmicks or tricks, just healthy results. We also have a registered dietician on staff in our clean, upscale, private studio with five experienced trainers ready to help you meet your fitness goals.

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