6 foods that are super rich in iron

Iron is a crucial mineral needed for producing red blood cells, which deliver oxygen to different parts of the body. A deficiency can lead to conditions like anemia, weakness, headaches, irritability, and dizziness. An average person requires about 18 mg of iron daily, although this amount can vary with age. Iron is available in two forms: heme and non-heme. Heme iron, found in animal-based foods such as fish, poultry, and meat, is more easily absorbed by the body. Non-heme iron, found in plant-based foods like vegetables, nuts, and fruits, has a lower absorption rate but can be improved by consuming vitamin C-rich foods alongside. Listed below are 6 foods that are super rich in iron.

Key iron-rich foods are mentioned below

Fruits

One of the most easy and delicious way to up your iron and relieve its deficiency is by consuming nature’s dessert called fruits. Mulberries and olives are noted for their high iron content and other health benefits. Sweet fruits like pomegranate, sapota, custard apple, and watermelon also contribute to iron intake.



Green leafy vegetables

Perfect for raising your hemoglobin, give leafy greens a place in your daily diet. Fresh greens like swiss chard, collard greens, beets, and spinach are advised to be blanched and eaten for their iron content. Around 100 grams of raw spinach contains 2.7 mg of iron.

Legumes

A healthy vegetarian choice for protein, legumes are also brimming with iron. Lentils, peas, soybeans, and chickpeas are recommended for you if you’re looking to increase your iron levels. Every 100 gram of chickpeas contain 6.2 mg of iron, lentils have 3.3 mg of iron per 100 g and beans consist of around 5 mg of iron per 100 g

Red meat

If you’re on a carnivorous diet, your iron levels can never drop. An important source of heme iron, red meat is beneficial, especially for those with anemia. Red meat offers many amino acids and proteins in addition to iron. For every 100 grams of meat, venison has 4.98mg, beef has about 2.47 mg of iron and lamb has 1.78 mg.

Pumpkin seeds

If you haven’t gotten on the pumpkin seed trend, you are missing out on many vital nutrients present in them. These seeds provide not only iron but also zinc, manganese, and vitamin A. These seeds can be consumed raw, blended into smoothies, or roasted and sprinkled over salads and desserts. 100 grams of pumpkin seeds consists of 3.3mg of iron.

Raw banana

Raw banana is consumed all over southern and northern India. Kele ki sabzi tastes amazing in curry form, and you will be amazed to know that it is an iron-rich food, particularly in its raw form. The iron content in bananas is about 0.4 mg/100 g making it an interesting choice to up your iron levels.

Iron plays a major role in strengthening the immune system, improving muscle strength, and enhancing brain function. Iron deficiency can manifest through symptoms like fatigue, pale skin, shortness of breath, headaches, cold extremities, brittle nails, and hair loss. Inclusion of these iron-rich foods in daily diets can help maintain proper health. Consult a dietitian for personalized recommendations.

Video