Anemia or Iron deficiency is a highly common condition these days.

Iron deficiency is closely related to calcium absorption rates in people & menstrual health in women.

Usually left unattended these nutrients play important roles in our life.

In this blog, Mykare Health brings to you some iron rich food to enhance your health & overall well being.

Importance of Iron in Our Daily Life

Iron is essential in production of the hemoglobin in our body. Hemoglobin is the carrier of oxygen supply throughout the body.

Iron is also involved in improving the immune system of our body.

If your iron levels are too high or low they can cause severe health problems.

What if Iron is Very Low?

Iron isn't made in the body & should be absorbed from what you consume. So it is important to consume foods which might be rich in iron if your iron stages are low.

There are two types of iron in ingredients:

1. Heme iron:

• It is found in red meat, poultry & pork
• It can be easily absorbed (30% of what you eat)

2.Non-heme iron:

• Absorbed from tofu, egg, beans, dried fruits etc.
• It cannot be easily absorbed (2-10% of what you eat)
• Especially important for vegetarians

Pregnancy & Iron

During pregnancy the requirement of blood is quite high in your body.

The body produces more volume blood to maintain supply or blood & oxygen to the fetus. Thus the iron requirement rises.

Iron deficiency can increase the risk of premature birth in pregnancy.

12 Healthy Food Rich in Iron

1. Red Meat

Red Meat includes beef, lamb & pork which is rich in heme iron. These are easily absorbable compared to other plant based iron sources.

These are also rich in zinc & Vitamin B which helps in absorption of iron.

The amount of iron depends on the type of red meat.

For every 100 grams of meat,

• Beef has about 2.47 mg of iron,
• Lamb has 1.78 mg,
• Venison has 4.98 mg.

2. Lentils

Lentils are legumes which are a great source of iron, especially for vegetarians.

A cup of boiled lentils contains 6.6 mg of iron. It is equal to 37% of the daily requirements of men & 17% of the iron requirements in women.

Other nutrients in lentils include vitamin B, zinc & magnesium along with 32% of dietary fibers.

3.Spinach

Spinach is a leafy vegetable for its richness in iron content. The raw vegetable has a higher iron content but boiled spinach has much lesser iron absorption.

It also provides a good source of vitamin A & others. Spinach also contains vitamin C which facilitates high absorption rates of iron.

4. Tofu

Tofu, also called soya bean curd or soy paneer, is a great source of iron. Tofu contains 3 mg of iron in a half-cup of serving. Tofu is one of the best choices for people following a plant-based diet.

5. Eggs

Eggs are a great source of iron, protein, & other essential vitamins.

Eggs are low in saturated fat and, when combined with whole grains & dark leafy vegetables, make a delicious meal packed with iron & vitamins.

Low iron is very common & the main reason people have to delay donating blood.

6. Beans

Soyabean, lima beans, & kidney beans are all good sources of iron. If you prefer canned beans, they can also be considered an iron rich food that can be included in our diet to increase our iron consumption.

Beans are also filled with lots of other nutrients, essential vitamins & minerals.

Chickpeas can also be considered a great option for people with low iron levels.

7. Fortified Cereals

Fortified Cereals can be a great source of iron, but it is essential to choose the right types. Oatmeal & cereals are especially the popular choices among people nowadays.

It can provide you with most of the iron requirements of the day.

8. Dried Apricots

A cup of dried apricot halves contains 4.1 mg of iron. Dried fruits are also rich in fiber, vitamins, minerals, & antioxidants. They make ideal snacks as they are easy to eat on the go.

But these cannot be suitable for everyone because of the high sugar content. These may not be suitable for people under weight control or has diabetes.

9. Seafood

Oysters, Mussels & clams are high sources of iron.

According to Studies 6 oysters provide 4.9 mg of iron. They are also good sources of zinc & vitamin B12.

10. Pumpkin Seeds

They look small, but are great sources of iron.

1 cup of shelled pumpkin seeds have 11.4 mg of iron. It can be added to a variety of dishes to be consumed.

11. Sesame Seeds

Every tablespoon of sesame seeds is filled with 1.3 mg of iron.

They also have other essential nutrients including copper, phosphorus, vitamin E & zinc.

12. Liver & Organ Meats

Liver, kidney, heart & brain are all high in iron & protein.

100 grams of beef liver contains 6.5 mg of iron.

Organ meats are also rich in vitamin B, copper & selenium.

Conclusion

Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own.

By eating a balanced diet including red meat, tofu, beans, spinach, nuts & cereals can help the body absorb iron needed for the body.

If your iron level is very low the doctor will provide you with iron supplements, which can help maintain iron balance in the body.