Iron is a mineral which is one of the most required in our body. Iron serves many functions as it helps in carrying oxygen throughout your body and making red blood cells. The recommended daily intake (RDI) is 18 mg. The requirement can be more in pregnant and menstruating women.
Iron deficiency can cause anemia, which can result in low energy levels, shortness of breath, headaches, irritability, and dizziness. Glossitis (inflamed tongue) can be a symptom of iron deficiency.
1. Lentils and Beans
Lentils are filled with protein, iron, and fiber that may reduce the risk of many diseases. It also contains folate, magnesium, potassium, and zinc. Soybeans also are packed with iron.
People can include brown, red, or green lentils in soups, stews, curries, salads, and other meals.
2. Baked potatoes
Potatoes skin are a good source of iron. They are a source of carbohydrates, dietary fiber, resistant starch, vitamin C, and potassium. It is best to avoid adding a lot of butter, oil, or cheese to the potatoes as this increases the fat and calorie content of the meal.
Spinach and other green leafy vegetables provide many health benefits for very few calories. You must have heard that to stay fit and happy, always include green vegetable in your diet. Spinach has non-heme iron, which isn’t absorbed easily in our body.
Iron gets absorbed easily when taken with vitamin C and spinach is also rich in vitamin C.
Spinach is also rich in carotenoids that may reduce your risk of cancer, eye diseases.
If you are not vegan, you must eat shellfish as they are high in iron especially mussels and oysters. Shellfish is tasty and nutritious. The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.
Shellfish may increase “good” HDL cholesterol levels in your blood.
5. Seeds and Nuts
Seeds are tasty and portable snack. They are rich in iron, protein, fiber, calcium, magnesium, zinc, selenium, antioxidants. They’re also a great source of omega-3 and omega-6 fatty acids. Hemp seeds, pumpkin seeds and flaxseeds are healthy for us. When you need to snack on, don’t go chips or fries rather eat seeds or nuts.
Nuts are healthy but blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties.
6. Dark Chocolate
Chocolate contains caffeine which is not good for us. But it has some benefits as well such as it is a rich source of iron, antioxidants. Chocolate may provide heart benefits, protect nerves, boost immunity, and improve cognitive function and mood. In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut.
Quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa is rich in folate, magnesium, copper, manganese and many other nutrients.
Olives not only taste good in your pasta and pizza, but also has good iron content. They contain around 3.3 mg of iron per 3.5 ounces. Olives are also a great source of fiber, good fats and fat-soluble vitamins A and E.
Always make sure that to have vitamin C with iron rich-food for better absorption.