Red Blood Cells (Image via Unsplash/ANIRUDH)

5 iron-rich foods to add to your diet

Iron is an important mineral required in the body, which is why you should always include iron-rich foods in your diet. Required for normal growth and development of the body. Iron is primarily necessary for the production of hemoglobin in the body, a protein found in red blood cells that helps transport oxygen from the lungs to various organs. Iron is also necessary for the manufacture of various hormones in the body.

Iron deficiency can lead to anemia, which occurs when the blood lacks healthy red blood cells. This mineral is necessary for hemoglobin to function properly. Without iron, hemoglobin cannot transport oxygen. Without enough oxygen, one may feel tired all the time. The most common symptoms of iron deficiency are:

  • fatigue
  • weakness
  • increased heart rate
  • brittle nails
  • lack of appetite
  • Headache
  • Dizziness
  • glossitis
  • pale skin

Iron deficiency can occur for several reasons. It usually occurs due to insufficient consumption of iron-rich foods and can also occur due to blood loss from bleeding or menstruation. Iron deficiency can also be a result of consuming mostly vegetable sources of iron, which are poorly absorbed into the body. Iron-rich foods from animal sources are easily absorbed into the body, and this type of iron is known as heme iron.


What are the best iron-rich foods?

Many iron-rich foods are available to vegetarians, vegans, and non-vegetarians. They must be included in our regular diet to prevent iron deficiency anemia. The top five iron-rich foods are:

1) Meat

Red meat is a rich source of heme iron and is easily absorbed by the body. Due to the absence of anti-nutrient factors, the iron in meat has the highest biological value. 100 grams of red meat contains about 2.7 mg of iron, making it a rich source of iron. The body retains iron from meat better than iron supplements.

Red Meat is Rich in Heme Iron (Image via Unsplash/Sven Brandsma)

4) broccoli

Broccoli is an iron-rich vegetable that also contains vitamin C, which is necessary for the proper functioning of iron. Broccoli is known to prevent many diseases and maintain a healthy gut due to its high fiber content. Broccoli also contains plant compounds that are known to prevent the risk of cancer. It is a good option for people who follow a vegetarian diet.

Broccoli is nutritious (Image via Unsplash/Louis Hansel)Dark chocolate is tasty and rich in nutrients. (Image via Unsplash/Charisse Kenion)

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