Super iron-rich foods to add to your diet

 

Iron carries oxygen throughout your body as a part of red blood cells. We obtain iron from the foods we eat. You can become deficient in iron if your intake is too low to replace the amount you lose every day.

Iron deficiency may cause anemia. Women who menstruate heavily lose so much iron, and when they do not consume iron-rich foods, they are at a high risk of deficiency.

The following are some super iron-rich foods you can add to your diet.

Spinach

Spinach contains non-heme iron, which is not absorbed very well. But since it contains vitamin C, vitamin C significantly boosts iron absorption.

Shellfish

Shellfish is a tasty and nutritious kind of fish. Shellfish are high in iron. Examples include; clams, oysters, and mussels. Shellfish contains heme iron, which your body absorbs easily compared to non-heme iron found in plants.

Organ meats

Organ meats are very nutritious. Examples of organ meats include; the liver, kidneys, brain, and heart, which all highly contain iron.

Legumes

Legumes such as beans, lentils, chickpeas, peas, and soybeans are rich in nutrients, including iron. Vegetarians can acquire iron from legumes.

Red meat

Red meat is nutritious with various nutrients. Research studies suggest that iron deficiency may be less likely in people who eat meat, poultry, and fish regularly compared to vegetarians.

Red meat is an easily accessible source of heme iron, making it a good food for people prone to anemia.

Pumpkin seeds

Pumpkin seeds are a tasty, nutritious, and portable snack. They are a good source of iron and several other nutrients, particularly magnesium.

Quinoa

Quinoa is a popular grain with no gluten and various nutrients, including iron making it a good choice for people with celiac disease.

Turkey

Turkey meat is a healthy and delicious source of iron.

Broccoli

Broccoli is a very nutritious cruciferous vegetable. Broccoli contains iron and is very high in vitamins C, K, and folate.

Tofu

Tofu is a soy-based food chiefly eaten by vegetarians. Tofu is also a good source of iron, thiamine, and other minerals, including calcium, magnesium, and selenium.

Dark chocolate

Dark chocolate is incredibly delicious and nutritious. It contains iron, other minerals like copper and magnesium, and fiber which promote gut health.

Fish

Fish is a highly nutritious ingredient, and certain varieties like tuna are high in iron. Fish is also a good source of several other nutrients, including omega-3 fatty acids, vitamins, and minerals.

In infants;

Feed your baby breast milk or iron-fortified formula for the first year to prevent iron deficiency anemia. After six months of age, start feeding your baby iron-fortified cereals or pureed meats at least twice a day to boost iron intake. 

After one year, be sure children do not drink more than 20 ounces of milk a day. Too much milk may take the place of other foods, including those that are rich in iron.

Summary

Iron is a vital mineral to our bodies, and they cannot produce it. So we obtain it by adding the above listed foods to our diets. 

If you do not eat meat or fish, you can boost absorption by including a source of vitamin C by eating plant sources of iron like; broccoli, grapefruit, kiwi, leafy green vegetables, watermelons, citrus fruits, peppers, strawberries, tomatoes.