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Iron-rich Foods with its Health Benefits

Iron-rich Foods with its Health Benefits. Iron as a nutrient is very essential for our body. It is found in red blood cells as one of the components of hemoglobin. It is also found in muscles and tissues as the component of myoglobin. Iron has been producing red blood cells, which carry oxygen in the blood around the body. Iron is required for the growth and repair of brain and immune function of the body. It also keeps the proper energy level for our body. As per requirement, a woman needs 14.8 mg iron per day, where as a man needs 8.7 mg iron per day. After menopause, a woman’s body requires iron similar to the requirement of a man. If your diet is having less iron-rich foods, it can lead to low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Iron-rich Foods with its Health Benefits

Iron-Rich Foods

They are two types of iron found in foods. They are heme and non-heme. Animal products contain heme iron and plant based products contain non-heme iron.

Iron-rich Foods with its Health Benefits

Healthy Iron-Rich Foods List with Quantity of Iron present in it:

Animal Products (Heme iron)
- Liver (4.05 mg)
- Meat (4 mg)
- Fish like sardines (1.8 mg)
- Boiled Eggs (1.2 mg)
- Cheese (0.7 mg)

Others
- Coconut milk (3.8 mg)
- Dark chocolate (3.3 mg)
- Backstrap molasses (1.8 mg)
- Dried thyme (1.2 mg)

Plant based products (Non-heme iron)
- Pulses and beans like soybeans (8.8 mg), tofu (3 mg), red kidney shaped beans (4.4 mg), chickpeas (4.6 mg)
- Nuts and seeds like pumpkin seeds and flaxseeds contain 1.2-4.2 mg, sesame seeds (2.6 mg), cashews, pine nuts, macadamia nuts contain (1-1.6 mg)
- Leafy greens like spinach and kale contain 2.5 to 6.4 mg, broccoli, cabbage and Brussels sprouts contain 1 to 1.8 mg
- Tomato paste (3.9 mg), potatoes (3.2 mg), mushrooms (2.7 mg), palm hearts (4.6 mg)
- Fruits like prune juice (3 mg), olives (3.3 mg), mulberries (2.6 mg)
- Whole grains like oats (3.4 mg), quinoa (2.8 mg), spelt (3.2 mg)

How to increase the intake of iron?

Here we have point out some best way to absorb more iron:

Soaking, sprouting and fermenting grains and legumes can improve iron absorption.
Drinking coffee and tea with meals can reduce iron absorption.
Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron.
Consuming plant foods like legumes and quinoa increase iron absorption.
If anyone cooks food in a cast iron pan, it gives 2 to 3 times more iron than foods cooked in non iron cookware.

Health benefits of Iron rich foods

Brain function: If iron is not present then brain does not receive the oxygen it needs.
Energy: Iron supports ongoing energy by helping enough oxygen reach cells.
Muscle function: Iron is needed for muscle movement because it helps store the oxygen in muscles that allows moving and strengthening.
During pregnancy: A pregnant lady does not require iron for herself but also for the fetus and the placenta.
Restless leg syndrome: Low iron levels may play a role in the occurrence of restless leg syndrome.
Iron deficiency anaemia is the most common. It causes lack of energy, shortness of breath, pale complexions, and heart palpitations. So iron rich foods are important not to get affected by anaemia.

Iron-rich Foods with its Health Benefits

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Iron-rich Foods with its Health Benefits

Iron-rich Foods with its Health Benefits

Iron-rich Foods with its Health Benefits

Iron-Rich Foods

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Iron-rich Foods with its Health Benefits

How to increase the intake of iron?

Health benefits of Iron rich foods

Iron-rich Foods with its Health Benefits

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