Deficiency of iron could cause anemia and also leave feeling fatigued. It could also cause lightheadedness, dizziness, poor concentration, paleness of skin, irritability, shortness of breath, brittle nails, heart palpitations, damaged hair etc.
Iron is an important mineral found in the body. It is present in hemoglobin in the red blood cells and in muscles it is present in the myoglobin. Haemoglobin carries oxygen in the blood from the lungs to many parts of our body.
Myoglobin helps store oxygen that can be used when required by the body. Below are some of the iron-rich sources to include in diet.
Iron-rich foods to add in diet
1. Spinach
Spinach is an excellent good source of iron. Around 100 grams of spinach have 2.8 mg of iron. It contains 28 mg of the vitamin C. This vitamin helps iron absorption in our body.
Cooking spinach with the tomatoes helps in the absorption of iron present in spinach by the body.
Besides vitamin C and iron, spinach contains vitamin K, E and minerals such as magnesium and manganese. This is good for the eyes and the bones and is mostly used to regulate high blood pressure in patients having hypertension. It reduces the risks of cancer and cures constipation.
2. Shellfish
Different types of shellfish are good sources of iron. Around 100 grams of shellfish contains around 13.98 mg of iron whereas oyster has 5.1 mg of iron. Also, blue mussel, lobster, and shrimp are good sources of iron.
Shellfish are very low in calories and rich in protein, good fat, vitamin and minerals.
Shellfish are healthy for our heart, weight loss, and weight loss. They are helpful in building immunity.
3. Tofu
Tofu is generally a soybean-based food. Around 100 grams of the tofu has 5.5 mg of iron. Also, tofu is a good source of calcium, protein, vitamin B1, phosphorus, zinc, and magnesium.
Tofu maintains the cholesterol levels and promotes bone health. It reduces the risks of anemia and cancer.
4. Poultry, fish & red meat
For non-vegetarians, low-calorie recipes including seafood, red meat, and poultry are best choices. Adding these to your diet would ensure the hemoglobin levels always stay above average.
Researchers have found that iron deficiency risk is lesser in the people who eat poultry, fish, meat, on a regular basis.
About 100 grams of the red meat such as ground beef has 2.7 mg of iron. This is rich in B complex vitamins, zinc, selenium, zinc, and proteins which are very beneficial for the health of human body. Around 100 grams of chicken has 1.4 mg of iron.
Fishes like sardines, tuna, and mackerel are rich sources of iron.
5. Whole grains
Whole grains are good sources of iron.
Wheat, oats, millets, brown rice as well as quinoa contain iron.
Around 100 gms of oats has 4.7 mg of iron and quinoa has 1.5 mgs of iron. Wheat contains 3.9 mgs of iron per 100 gms, and millet has 3 mg.
Whole grains contain fiber, vitamins, proteins, antioxidants, and minerals. Whole grains improve the digestion and might reduce the risk of heart disease, diabetes, stroke, obesity, cancer.
6. Dark chocolate
Dark chocolate might satisfy your taste buds and add to the overall iron content of the body. Around 100 grams of dark chocolates contain about 6.32 mgs of iron.
Consuming a bit of dark chocolates after meal goes a very long way in increasing your body’s iron reserves and it shouldn’t be overconsumed as it has high amounts of calories as well.
Dark chocolates contain good fats, manganese, copper, potassium, magnesium, phosphorus, selenium, and zinc. It helps keep our cholesterol levels little low and also reduces the risk of strokes and heart attack.
7. Legumes
Legumes such as lentils, peas, soybean, chickpeas, and different types of beans, are very good sources of iron.
Beans have around five mgs of iron in 100 grams while the peas have around 1.5 mgs. Chickpea contains 6.2 mg of iron in 100 grams while the lentils have 3.3 mgs.
Legumes are rich in protein, fiber, B vitamins, calcium, zinc, potassium etc. Consumption of the legumes might protect you from various heart diseases, diabetes, inflammation, and high blood pressure.