Anaemia is a common health problem when there is a deficiency of red blood cells or hemoglobin in the body. Tiredness, sluggishness, and shortness of breath are signs of anemia. Haemoglobin is the protein also in red blood cells that carry oxygen to different body parts. Iron is a necessary mineral that is required for the creation of hemoglobin. As a result, anemia can result from a diet low in iron. A well-balanced diet containing iron-rich foods can help prevent anemia. This blog will discuss the top eight iron-rich foods that can fight anemia.
8 Foods High In Iron to Fight Anaemia
1- Red Meat
Red meat is a good source of heme iron, which is the iron most easily absorbed by the body. Heme iron is also found in animal-based foods and is more also readily absorbed by the body than non-heme iron, also which is found in plant-based foods.
A good supply of heme iron is beef, hog, or lamb. A 3-ounce serving of beef contains around 2.7 mg of iron, while a 3-ounce serving of pork contains around 1.2 mg of iron. Red meat should be consumed in moderation, as it is also high in saturated fat and can increase the risk of heart disease.
2- Shellfish
Shellfish, such as clams, oysters, and mussels, are also an excellent source of heme iron. A 100-gram serving of cooked clams contains about 28 mg of iron, more than adults' recommended daily intake. However, shellfish can be high in cholesterol and should be consumed in moderation.
3- Spinach
Spinach is a leafy green vegetable also that is rich in iron, as well as other essential vitamins and minerals. One cup of cooked spinach contains around 6.4 mg of iron, about 36% of the daily recommended intake for adult women and 80% for adult men. Spinach is also indeed high in vitamin C, which can help the body absorb iron more efficiently.
Spinach may be incorporated into your diet in a variety of ways. You can use it in salads, sauté it as a side dish, also or add it to smoothies. For a delicious and nutritious meal, you can also try making spinach lasagna or spinach and feta stuffed chicken breasts.
4- Legumes
Legumes, such as lentils, chickpeas, and kidney beans, are a great source of non-heme iron. One hundred grams of cooked lentils have 3.3 milligrams of iron in them. Legumes are also indeed a good source of protein and fiber, which also makes them a great addition to a healthy diet.
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5- Tofu
Tofu is an excellent source of non-heme iron, with a 100-gram serving containing about 1.8 mg of iron. Tofu is also indeed a good source of protein, making it a great addition to vegetarian and vegan diets. It is important to note that some types of tofu are processed and may contain high sodium levels. Therefore, it is best to choose tofu that is low in sodium.
6- Oysters
Oysters are also one of the best sources of heme iron. They are also high in protein, zinc, and other essential vitamins and minerals. One 3-ounce serving of cooked oysters contains around 5.7 mg of iron, about 32% of the daily recommended intake for adult women and 71% for adult men.
7- Dark Chocolate
Dark chocolate is a delicious and surprising source of iron. A 100-gram serving of dark chocolate contains about 3.3 mg of iron. However, it is essential to choose dark chocolate that contains at least 70% cocoa to get the maximum health benefits. Dark chocolate also contains antioxidants that can help protect the body also against damage from free radicals.
8- Pumpkin Seeds
Pumpkin seeds are a great source of non-heme iron, with a 100-gram serving containing about 8.8 mg of iron. Pumpkin seeds are also a good source of other essential nutrients, such as magnesium, zinc, and vitamin E. They can be enjoyed as a snack or added to salads, soups, or smoothies.
Conclusion
By including these foods high in iron in your diet, you can
battle anemia and enhance your general health. But it's important to remember
that some substances, like the tannins in tea and the phytates in grains and
legumes, can make it harder for iron to be absorbed. To maximize iron
absorption, combining meals high in vitamin C with those high in iron is crucial.
Additionally, it's crucial to speak with a healthcare provider also to
determine the best course of action if you have anemia symptoms like weakness
or fatigue.
Please book an appointment with the best nutritionist in lahore, karachi, islamabad, and all major cities of pakistan through instacare, or call our helpline at 03171777509 to find a verified doctor for your disease.
