Get going with these 12 Iron rich foods
We all heard from the doctors and parents that how important iron is, but did you know that consuming iron-rich diet isn’t that big a task as we assume it to be!
An iron deficiency means you can’t produce enough red blood cells that carry oxygen to the brain and other parts of the body. This can further lead to fatigue, which is one of the symptoms of anaemia. In a fast-paced life like today’s, consuming more iron-rich foods can help you deal with tiredness.
We have compiled an entire list of foods for you which can help you combat your fatigue levels:
- Green vegetables
Spinach tops the list here. It has bold colour and is quite rich in iron. At the same time, it contains high levels of vitamins A, C, and K – which boost eye and bone health as well. The iron found in spinach plays a vital role in transporting oxygen to the blood.
One cup (30 grams) of spinach contains 0.8 milligrams of iron. Another powerful veggie is broccoli, one cup (91 grams) of which contains 0.7 milligrams of iron. Broccoli is also quite rich in vitamin C.
One medium potato contains 1.9 milligrams of iron, which meets 10% of the daily requirement of the nutrient. And since they are low in sodium, they also help maintain a healthy blood pressure. They are quite rich in vitamin C, and hence fight inflammation and boost immunity.
There is another good reason to binge on mushrooms. One cup of sliced mushrooms (72 grams) contains 0.3 milligrams of iron, which meets 2% of your daily iron needs. The anti-inflammatory properties of mushrooms also help fight some grave diseases like cancer. They also contain phytonutrients that boost heart health.
Hundred grams of olives contain 0.5 milligrams of iron, which meets 3% of the daily iron requirement. Olives are also rich in antioxidants, which can prevent heart attack and cancer. They also prevent the growth of unwanted microorganisms. Olives also contain other plant compounds that can boost bone health, as per studies.
5. Dried Fruits
These include a range of dry fruits like raisins, apricots, prunes, and pistachios. One cup of raisins (165 grams) contains 3.1 milligrams of iron, which meets 17% of your daily iron needs. One cup of apricots (130 grams) meets 19% of RDA of iron, while the values are 9% for one cup of prunes (174 grams), and 28% for a cup of pistachios (123 grams).
Dried fruits are quite high in fiber, which keeps your digestive system running smoothly. Fiber also fills you up and promotes weight loss. Another essential component of dried fruits is antioxidants – which fight heart disease, cancer, and diabetes.
6. Forms of Meat
This includes chicken liver and even meat from turkey Meat is known as a complete protein – meaning it contains all the essential amino acids your body needs. It is also quite rich in zinc, another nutrient that boosts immunity and supports thyroid function and insulin production.
One large egg (50 grams) contains 0.9 milligrams of iron and meets 5% of your daily iron needs. More importantly, eggs are probably the most nutritious food on the planet.
They also raise good cholesterol levels and protect the heart. They are also good sources of lutein and zeaxanthin, antioxidants that are beneficial for the eyes. And the best part – they are amazing sources of complete protein.
Legumes include beans, chickpeas, lentils, and soybeans. One cup (198 grams) of lentils contains 6.6 milligrams of iron, which meets 37% of the daily needs.
Studies show that legumes also reduce inflammation and can be especially beneficial for diabetics. They also cut heart disease risk in people with metabolic syndrome. And given they have soluble fiber, they also help reduce weight..
9. Whole Grains
Grains are filled with goodness as these include amaranth (29% DV), spelt (18% DV), oats (19% DV), and quinoa (16% DV). This is what they offer in medium bowl servings.
These whole grains also offer increased longevity and a reduced risk of obesity and heart disease.
10. Nuts And Seeds
Iron-rich nuts include almonds, cashews, and pine nuts – all of which contain about 1.5 milligrams of iron per ounce, which meets about 7% of the recommended daily intake.
Seeds include pumpkin seeds, sesame, and flaxseeds – two tablespoons of each contains 1.2 to 4 milligrams of iron, and they meet 7% to 23% of the daily iron needs.
These nuts and seeds are also great sources of protein, fiber, zinc, and magnesium – all of which support various bodily functions – right from cardiovascular activity to brain health.
Half a cup of tofu (126 grams) contains 3.4 milligrams of iron, which meets 19% of the daily requirement of the nutrient. The soy isoflavones in tofu are known to lower bad cholesterol. They can help reduce bone loss and increase bone mineral density.
12. Dark Chocolate
Well, there’s another reason for you to be happy as one bar of dark chocolate (101 grams) contains 12 milligrams of iron that accounts for 67% of the daily iron requirement.
Dark chocolate is also a great source of antioxidants – they fight free radicals and prevent deadly diseases like cancer. It also contains flavanols that protect the heart from disease.