7 iron-rich foods to include in your diet

Iron is a mineral found in our body. It is present in haemoglobin (Hb) in the red blood cells (RBCs) while in muscles it is present in myoglobin.

Haemoglobin transports oxygen in our blood from the lungs to different parts of our body

 

Here are a few easily accessible iron-rich foods to add to your diet:

1. Spinach– Of all the leafy greens, spinach is one of the most versatile. It is packed with nutrients. In addition to its many vitamins and minerals, spinach provides antioxidants tied to anti-inflammation and disease protection. This is an extremely rich source of iron and can be consumed in various forms.

 

2. Organ meats– Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron. Organ meats are also high in protein and rich in B vitamins, copper, and selenium, especially in red meat, an important nutrient for brain and liver health.

 

3. Legumes– Legumes like peas, lentils, chickpeas, soybean and different types of beans, all are good sources of iron.

Beans contain around 5 mg of iron per 100 grams while peas contain around 1.5 mg. Chickpea has 6.2 mg of iron per 100 grams while lentils have 3.3 mg.

Legumes are also rich in protein, fibre, B complex vitamins, calcium, potassium, zinc etc. Consumption of legumes may protect us from heart diseases, diabetes, high blood pressure and inflammation

 

4. Nuts and dried fruits- Nuts like pistachios, cashews and almonds are good sources of iron.100 grams of pistachios contain 3.9 mg of iron while cashews contain 6.7 mg of iron. Almonds contain around 5.4 mg iron per 100 grams.

Nuts are rich in proteins, good fats and several other vitamins and minerals. They may reduce the risk of cancer and heart diseases and help in weight loss.

Dried fruits like prunes, raisins and apricots are good sources of iron. 100 grams of prunes contain 0.93 mg of iron while raisins contain 2.6 mg of iron. Apricots have 6.3 mg of iron per 100 grams.

Consuming these dried fruits daily helps to combat iron deficiency

 

5. Broccoli– Broccoli is incredibly nutritious. Broccoli may have a variety of health benefits, including its ability to improve digestion, lower cholesterol levels and maximize vitamin and mineral uptake.  

Broccoli contains .73 milligrams of iron per 100 grams.

It might also help boost the immune system, lower blood pressure, reduce inflammation, and improve vision as well as ocular health.

 

6. Fish- Researchers have found that iron deficiency risks are lesser in people who consume poultry, meat, and fish regularly.

Fishes like tuna, sardines and mackerel are a rich source of iron. 

Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits.

 

7. Seeds- Sesame seeds, pumpkin seeds, flaxseeds are rich in iron. 100 grams of pumpkin seeds contain 3.3 mg of iron while sesame seeds contain 14.6 mg and flaxseeds contain 5.6 mg of iron.

They are also rich in calories, good fats, vitamin A, folate, calcium, potassium, magnesium and various phytosterols. They have innumerable health benefits when consumed regularly.