Diet & Nutrition Last updated on 2022-03-28 18:05:24
12 Healthy Foods That Are High In Iron
- Dt. Parvathy Menon
- 4 Min Read
- Fact Checked
Iron is an essential component required by the body to produce blood. It's also an important mineral needed for the growth and development of your body and to make important hormones. Therefore, when a person lacks enough iron in their body, they can become anemic. As a result, they may experience fatigue, weakness, pale skin, dizziness, etc. But did you know that by increasing your iron consumption, you can boost your hemoglobin levels? Here are 12 healthy iron-rich foods in India:
(1) Bananas:Bananas are packed with iron, folic acid, and vitamin B12, which are useful in treating anemia. They are also a healthy source of fiber, potassium, and vitamin B6 & C. Bananas contain 0.3 mg of iron per 100 grams.
(2) Soybean:Soybean helps reduce the risk of a range of diseases, including cardiovascular diseases, coronary heart disease, and some cancers. They also help improve bone health. Soybeans are packed with iron and is also a high-quality protein food that can benefit your health. Every 100 gm of soybean provides 8.3 mg of iron. Having just one cup of cooked soybean provides over 30-40 percent of your daily iron requirement.
(3) Spinach:Spinach is a nutritious green leafy vegetable rich in vitamins and minerals that support your immune system. A strong immune system helps fight off diseases caused by bacteria and viruses. Every 100 gm of spinach provides 2.95 mg of iron.
(4) Chia seeds:Chia seeds are rich in iron and protein, which drastically reduce your food cravings. Every 100 gm of chia seeds provides about 7.7 mg of iron. You could add soaked chia seeds to your salads, juices, buttermilk or soups to reap the benefits.
(5) Dates:The nutritional value of dates is really off the charts. The fruit is packed with a lot of essential vitamins and nutrients. They are high in fiber, iron, and antioxidants. They promote brain health, facilitate natural labor, reduce the risk of cancer, promote bone health, improve your skin, and reduce the rate of hair loss, to name a few. There are various varieties of dates available such as dark brown dry dates, pale brown dry dates, as well as processed dates. Out of these, dark brown dry dates has the highest iron content with 4.79 mg per 100gm.
(6) Brown rice:Brown rice is a whole grain that includes the bran and germ containing several vitamins and minerals otherwise not found in white rice. Brown rice is rich in fiber and helps keep blood sugar levels under control. Every 100 gms of brown rice provides 1.02 mg of iron.
(7) Black Sesame Seeds :Also known as “Kala Til” , these small flat seeds are one of the healthy superfoods. Apart from iron , these seeds also contain ample amounts of healthy fats and antioxidants. 100gm of black sesame seeds contain 14mg of iron. You can add it to your sautéed veggies for that healthy crunch, add it to milk, or can consume it in the form of ladoo combined with jaggery.
(8) Broccoli:Broccoli is another iron-filled food providing 0.7 mg of iron per 100 gms. They are a nutritional powerhouse rich in vitamins, minerals, fiber, folate, and antioxidants.
(9) Tofu:Tofu is derived from soymilk and is an excellent source of iron. 100 mg of tofu provides 2. 7 mg of iron. Tofu is even gluten-free and low in calories and contains no cholesterol. They also contain isoflavones that help protect against certain cancers, heart disease, and osteoporosis.
(10) Red meat:Red meat is the best source of heme iron that's easily absorbed in our bodies. Every 100 gms of red meat contains about 2.7 mg iron. Since iron is stored in muscles, non-vegetarian foods tend to have more iron content than vegetarian foods.
(11) LiverThe liver is the main site of iron storage. The iron content in the liver can vary depending on the kind of animal liver. Every 100 gms of the liver contains about 14-20 mg of iron. It is also rich in vitamin B12. Adding a few servings of the liver to your diet can help alleviate or prevent anemia. Did you know one of the earliest treatments for pernicious anemia was regularly eating beef liver?
(12) Chicken breastChicken is a lean protein and is an important source of iron. Every 100 gms of chicken breast provides 1 mg of iron. Wonder how many calories are present in chicken breast, thighs, and wings? Click here.
Other optionsThere are also various other options like eggs, pumpkin seeds, nuts, and dark chocolate, which are excellent sources of iron. You could even go for these if you run out of choices to fulfill your iron deficiencies. Consult a Dietician: Experts for Food Management & Nutrition Now!
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