Iron helps in carrying Oxygen to various parts of the body. It is one of the essential minerals required for the proper functioning of body. It’s a major component of hemoglobin molecule too. Iron is essential to maintain a healthy immune system as it assists in detoxification process. It is also required by the body in the process of hemoglobin production.
Iron deficiency increase chances of Anemia and other health related issues. Symptoms of Anemia include dizziness, lethargy, peeling of the skin and nails, headache, fatigue, weakness, a rapid heartbeat, low blood pressure, abdominal pain and disturbed sleep.
An average man and woman requires 10 gm and 15 gm of iron respectively per day. On the other hand a pregnant woman requires 30 gm of iron per day. Here are a few iron rich food that need to be included in your diet, as deficiency of it can lead to serious issues.
Soybean is rich in iron and is packed with protein, fiber and unsaturated fat. It has good levels of Zinc content too. As soybean is high in vitamin c, it helps and enhances iron absorption in body.
You might be thinking, there are lot many varieties of grains, so what needs to be taken. Barely, millet and quinoa are rich in iron. They are a good source of protein and fiber too.When these grains are served with vegetables that are rich in iron content like cabbage, tomato and potato, they helps body in absorbing iron.
Lentils are highly nutritious and contain insoluble fiber, they are a rich source of iron too. They are also a good source of magnesium, vitamin B6 and essential amino acids.
Oyster is a rich source of iron and is a good source of Vitamin B12. Three ounces of oyster contain about 10 mg of iron and 117 calories.
Nuts like cashewnut, wallnut, almonds etc provide up to one tenth of our daily iron requirement. They are the best source to improve the iron content of body. A handful of these would serve your needs.
Like nuts, half a cup of beans provides up to one tenth of our daily iron requirement. Black, kidney, pinto and chickpeas beans are rich in iron and help to boost the energy levels. When taken on regular basis they reduce the risks of heart attacks.