Anemia is one of the most common disorders these days. Anemia generally occurs due to the deficiency of iron in the body. Iron is essential for the body because it is one of the components of hemoglobin. It is responsible for carrying the oxygenated blood throughout the body. So if there is no iron, your body might not be able to produce hemoglobin. This is, where your blood will lacks in hemoglobin and this condition is called “anemia“. So again, as they say, what you eat is what you are. Let’s have a look at the list of foods that are rich in iron.
[su_box title=”Symptoms of Anemia ” style=”soft” box_color=”#2892d5″ title_color=”#000000″]
- A Feeling of lethargy
- Difficulty in Breathing
- Sensitivity to Cold[/su_box]
10 Foods That Are Rich In Iron
Here is the list of best foods that are rich in iron. When consumed regularly, it will prevent tiredness and other symptoms of anemia.
The liver is one of the best, when it comes to the richness in iron. It is also fully packed with vitamins, minerals, and iron. Pork liver is one of the best options as it contains a lot of iron and also has Vitamin C. Vitamin C helps in the absorption of the iron. Beef liver is also rich in iron as it contains about 5 mg of protein in every slice. If you do not like liver that much, you can also have egg yolk or red meat. Pregnant women must be careful and have it only in moderation.
2. Red Meat
Red meat consists majorly of lamb and beef. The heart, liver, and the kidneys carry the major portion of iron. It is said to contain heme– iron, this type is easy to absorb by the body. A great source of Vitamin B12, it is also said that beef contains about 600 percent of the daily required iron content. Consuming red meat about 2-3 times a week can help fight away anemia.
This is one of the best seafood appetizers, which holds in a lot of iron. Apart from this, you can even try mussels, clams, and squids which are filled with iron too.
You can lavishly enjoy one whole plate of oysters to yourself, where it contains about 5 mg of iron. It also contains important nutrients like plus zinc and vitamin B12. Be sure to enjoy and keep building up that iron!
4. Peanut Butter
This might be a favorite for a lot of you. You can now splurge on it as it is very rich in iron. You can have it for breakfast and make it a part of your regular diet. You can also have two tablespoons of plain peanut butter which contains about 0.6 mg of iron. If you are not a fan of peanut butter you can have a handful of roasted peanuts.
Eggs are known to contain protein, vitamins, and minerals. It is also full of antioxidants which are required to ward off anemia from the body. Having 1 big egg contains about 1 mg of iron. So if you can include eggs in your everyday diet, you will be benefitted. You can either boil the eggs or make it like an omelet, half boil it or have scrambled eggs.
6. Chick Peas
This is one of the tastiest and healthiest dishes. It is an intelligent combination of iron, where one cup contains about 5 mg of iron and also has a good combination of protein. It is a two in one benefit. So don’t miss out! You can add it to salads or pasta. Why don’t you try making an interesting dish out of this ingredient and just splurge!
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This is yet another legume that can be crowned, for all the health benefits that it has. It stands tall in the iron department and offers about 6 mg of iron per cup. Apart from this, it is loaded with fiber which helps you stay full and also helps in maintaining a stable blood sugar level and it also helps to lower cholesterol. You can add it to salads or burgers or sandwiches.
8. Leafy Greens- Spinach
Spinach is certainly one of the best foods that are rich n iron. In both its raw and cooked state, it can be a big iron booster. But mostly people prefer the cooked version because it helps the body in absorbing the nutrients better and faster.
All you need is that one cup of spinach which delivers vitamins, minerals, calcium, vitamin A and K and also it contains about 6 mg of iron. Yes, I agree the taste might be bad, but you can always sneak it into other dishes.
No matter what the varieties of beans, every bean is a rich source of iron. It gives a minimum of 3mg- 7mg per cup. You can add different vegetables to it like bell peppers, cauliflower or broccoli, stuff that are rich in Vitamin C. This helps the body absorb the iron much better. You can make it into a salad or stir fry it with other veggies!
10. Soy Beans
These beans are a health bomb. Just half a cup of these legumes contain about 4 mg of iron. It also contains minerals like copper which are important for the blood vessels and immune system. Manganese is also an important mineral which is responsible for a lot of chemical processes in the body. Apart from this, it is rich in fiber content amino acids and vitamins. You can have it as a stir fry or have it as it is, with a sprinkle of salt.
For all you ladies out there, a lot of us now days suffer from being anemic. So if you are, all you got to do is to eat healthy, and add these ingredients into dishes you like. You can also make these dishes in your own way. Eat up and build your iron back and see that energy will start to flow from within you soon enough!
Let’s build that iron back!