Top 8 Iron Rich Foods
- 14 Oct, 2020
Iron is a mineral which our body needs and its main purpose is to carry oxygen in the hemoglobin of red blood cells throughout the body so that the cells can produce energy. Iron also helps remove carbon dioxide. When the body's iron stores become so low that not enough normal red blood cells can be made to carry oxygen efficiently, a condition known as iron deficiency anemia develops. Iron is available in most of the foods in abundance. However some people might still face an iron deficiency which is called anemia which leads to more problems in future. Mostly, adolescent girls and women aged 15 to 50 years old may not get the amount they need on a daily basis as their bodies tend to lose a lot of blood due to menstruation etc. It is also a concern for young children and women who are pregnant or capable of becoming pregnant. If iron deficiency is found in a person, he or she must be treated soon so that no further complications take place. In this blog we have covered 8 major iron rich foods which will help you get your daily dose of iron.
IRON RICH FOODS
Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants. Both raw and cooked spinach are excellent sources of iron, though cooking spinach helps your body absorb its nutrients more easily.
2. ORGAN FOODS- LIVER
Organ meats are good sources of iron, and liver contains 36% of the DV per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline. Beef liver is incredibly high in iron at 5 mg per 3-ounce slice. Pork liver is also a smarter option, as it's slightly leaner and has higher levels of iron. Apart from liver, many other organ foods are healthy in iron and must be consumed.
One cup of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss. Legumes like soybeans, red kidney beans and chickpeas are rich in iron, folate and vitamin C and are also necessary for the proper synthesis of blood.
Quinoa is considered to be a superfood. Quinoa provides 16% of the DV for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants. Quinoa is gluten free, making it a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa helps in absorption of iron.
5. RED MEAT
Red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia. One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium, and high quality protein.
One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk. Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV. Broccoli is a cruciferous vegetable which is also known to reduce the risks of cancer.
7. DARK CHOCOLATE
Studies show that cocoa powder and dark chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries. Chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes. Chocolate releases the happiness hormone also known as Dopamine which helps to fight with anxiety, stress and depression. Dark chocolate can increase your iron intakes.
A serving of cooked tuna fish can provide about 8% of the DV for amounts of iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals. Apart from tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet.
THE BOTTOM LINE
Iron is an essential need for the proper functioning of the body and its deficiency can cause serious problems such as anemia which can be tough to recover from. Therefore it is advised to include iron rich foods in the daily balanced diet so that our cells can produce energy and there is no imbalance in the circulation of oxygen and blood and we are in the best state of health care.