Benefits of Iron Rich Foods
Benefits of Iron Rich Foods: Iron plays an important role in the functioning of our body. The main role of iron is to help the red blood cells transport oxygen to all parts of the body. It also helps in specific processes such as it enables the cell to produce energy for our body. Thus, deficiency in iron is the main reason if you are suffering from tiredness and fatigue.
Iron deficiency occurs due to low iron rich foods intake, blood loss, an inability to absorb iron, and pregnancy. If your body doesn’t have enough iron to produce hemoglobin it leads to anemia. Some of the symptoms causing iron deficiency anemia are:
- Chest pain
- Cold hands and feet
- Brittle nails
- Poor appetite in infants and children
- Extreme fatigue
- Pale skin
- Fast heartbeat or shortness of breath
- Inflammation or soreness of the tongue
- Unusual cravings for unhealthy food substances such as ice, dirt or starch
- Dizziness or lightheartedness
Iron deficiency and the related health problems mostly tend to occur in the women, vegetarians, frequent blood donors, infants, and children. It can also lead to heart-related problems, growth problems, and the certain problems during pregnancy.
In order to avoid these types of problems, you need to take care of your diet and include iron rich foods in your daily intake. If you eat the sufficient amount of iron rich food substances daily, you can get out of iron deficiency and be healthy and fit.
Iron is an essential nutrient which you should get it from food. The RDI (Recommended Daily Intake) is 18 mg. Some of the foods that are rich in iron content are:
- Shellfish: – Shellfish is very nutritious and tasty food. It is very high in the heme iron content which is easily absorbable by all the humans.
Shellfish is rich in many nutrients that help in increasing good HDL cholesterol levels in your blood. For instance, 3.5 ounces calms contain up to 28 mg of iron content i.e. 155% of the Reference daily intake (RDI).
This allows you to have a sufficient amount of iron to your body. Hence, this can provide you with good energy and helps you in preventing the various disease.
- Spinach: – When we talk about Benefits of Iron Rich Foods packed veggies, the first thing that comes in mind is spinach. When the spinach veggie is cooked, it has 6.4 mg that costs you only 41 calories. It offers various health benefits for very few calories. It contains non-heme iron which is not easily absorbable. But, spinach is very rich in vitamin C and also rich in antioxidants.
These antioxidants are called carotenoids that help in reducing the risk of cancer, protect your eyes from disease, and decrease inflammation. Your body tends to absorb carotenoids if you consume spinach or the other leafy vegetables with the fatty substances. Hence, you can consume healthy fat like olive oil with spinach or other leafy vegetables.
- Legumes: – Some of the common types of legumes include beans, chickpeas, soybeans, lentils, and peas. These food substances are loaded with the nutrients. Legumes act as a great source of iron for the vegetarians. Therefore, one cup in the sense 198 grams of cooked lentils consists of 6.6 mg iron content which is 37% of the reference daily intake.
You can find that legumes are rich in magnesium, folate, and potassium. People who are suffering from diabetes are suggested to eat these beans and the other legumes which helps in reducing inflammation. It also helps the people with metabolic syndrome and saves from the disease related to the heart.
In addition to all these, it also enables you to reduce your body weight and thus calorie intake. These foods are very high in soluble fiber and thus helps to increase the feelings of fullness. If you want to lose your weight, a high fiber diet is very effective as compared to low carb diet.
If you want to increase the iron absorption, try to intake legumes with the foods that are rich in Vitamin C like tomatoes, citrus fruits, and greens.
- Pumpkin Seeds: – Pumpkin seeds are taken as a snack and is considered as one of the tasty foods. However, 28 grams i.e. 1 ounce of pumpkin seeds contain 4.2 mg of iron. Hence, it totally consists of 23% of the reference daily intake (RDI).
Pumpkin seeds are considered a good source or zinc, vitamin K, and manganese. People with manganese deficiency can intake these pumpkin foods. It helps to reduce the risk of insulin resistance, depression, and diabetes.
- Broccoli: – Broccoli is a part of the cruciferous vegetable family that consists of cauliflower, kale, brussels sprouts, and cabbage. It is equipped with an incredible number of nutritious properties. Cruciferous vegetables comprise indole, glucosinolates, and sulforaphane. These are the plant compounds that protect you against cancer.
For instance, 1 cup i.e. 156 grams of cooked broccoli has 1 mg of Benefits of Iron Rich Foods content which contains 6% of reference daily intake. It also contains 168% of reference daily index (RDI) for Vitamin C which helps iron absor ption in your body. The same amount of broccoli is high in folate and helps in providing fiber and vitamin K.
- Quinoa: – It is a popular grain which is also called as the pseudocereal. Quinoa does not contain gluten. So, it is a good source of food for the people with celiac disease or any other forms of gluten intolerance.
For instance, consider one cup of cooked quinoa i.e. 185 grams which consist of 2.8 mg of Benefits of Iron Rich Foods i.e. 15% of the reference daily index. In comparison with the other grains, quinoa is rich in protein. It is also high in folate, copper, magnesium, manganese and many other nutrients.
Quinoa is equipped with more antioxidant properties as compared to many other grains. It also protects your cells from the damage occurred by free radicals.
- Dark Chocolate: – Dark chocolate is the most delicious and tasty food. It has very high nutritional properties and contains prebiotic fiber which nourishes the friendly bacteria in your gut.
For instance, consider a small serving of 28 grams which contains 3.3 mg of iron. Thus, it is equipped with 19% of reference daily intake (RDI). Dark chocolate also contains copper and magnesium with 25% and 16% of RDI respectively.
Researches have proved that cocoa powder and dark chocolate are rich in antioxidant properties. However, flavanol compounds are mainly responsible for chocolate’s benefits. Hence, dark chocolate has much higher flavanol content as compared to the milk chocolate. You are suggested to consume chocolate with the minimum 70% cocoa to avail the maximum benefits.
- Tofu: – Tofu is a soy-based food substance that is popular in some Asian countries. It is mostly eaten by vegetarians. However, 126 grams of tofu contains 3.6 mg of Benefits of Iron Rich Foods i.e. 19% of the reference daily intake (RDI). This also includes 20 grams of protein.
Tofu is a good source of thiamine and some other minerals such as calcium, selenium, and magnesium. In addition to this, 126 grams of tofu contains 20 grams of protein.
It contains unique compounds which are also known as isoflavones. This is linked to enhancing insulin sensitivity and thus decreases the risk of heart disease and relief from menopausal symptoms.
- Turkey: – Turkey meat is the most delicious food and is considered one of the healthy foods. Dark Turkey Meat is a good source of iron. For instance, 100 grams i.e. approx. 3.5 ounce of dark turkey meat contains 2.3 mg of Benefits of Iron Rich Foods while the same amount of white turkey meat has 1.3 mg of iron.
The certain above-mentioned portion of dark turkey meat contains 13% of the reference daily index (RDI). In addition to this, it also contains 29 grams of protein and Vitamin B.
Dark Turkey meat also includes some minerals that include 58% of the RDI for selenium and 30% of the RDI for zinc. After completion of your meal, if you consume high protein foods like turkey, it helps you to reduce your body weight as the protein content makes you feel full and increases your metabolic rate.
Also, when you tend to lose your weight due to high protein intake, it helps in preventing the muscle loss and also as a part of the aging process.
- Red Meat: – Red meat stands at the top in the chart of nutritional and healthy foods. For instance, if you take 100 grams of ground beef, it consists of 2.7 mg of Benefits of Iron Rich Foods which is 15% of the reference daily intake (RDI).
Studies have shown that people who eat meat, fish, and poultry on the regular basis have fewer chances to suffer from iron deficiency. It is also rich in protein, selenium, zinc, and several B vitamins.
People who are prone to anemia should intake this food regularly. Red meat is the most easily accessible source of heme iron. Also, women who consumed meat after aerobic exercise retained Benefits of Iron Rich Foods better than those who took iron supplements.
- Liver and Other Organ Meats: – Organ meats are the most nutritious foods available on the market. Some of the most popular types of organ meats include liver, brain, kidneys, and heart which are having very high Benefits of Iron Rich Foods content.
For instance, 3.5 ounce i.e. 100 grams of beef liver comprises 6.5 mg of Benefits of Iron Rich Foods content which is 36% of the reference daily intake. It is also rich in protein, B vitamins, selenium, and copper.
The liver is high in Vitamin A which provides 634% of the RDI (Reference daily intake). However, organ meats are the best sources of choline. It is an important nutrient that helps in maintaining your brain and liver health.
- Nuts: – Nuts that include cashews and pistachios contain various essential nutrients. Also, it’s an excellent source of iron and protein. It can be a choking hazard for the toddlers who are just learning to chew.
So, try to avoid giving them the whole nuts. However, you can spread and give nut butter on whole grain bread or crackers.
Also, almonds are a great snack which you can store in your bag, car or at your desk. One cup of almonds contains 5.3 mg of iron and also you can get 30 grams of protein.
- Fruits: – Some of the fruits are rich in iron content. You can check below some of the fruits and the respective amount of iron content in 1 cup quantity.
- Raisins – 4 mg
- Red tart cherries – 0.71 mg
- Prunes – 0.36 mg
- Dried apricots halves – 3.46 mg
- Diced watermelon – 0.36 mg
Some of the other fruits that are rich in iron content are strawberries, dates, figs, prune juice, and dried peaches.
Iron is an important mineral that our body requires to perform different activities. However, our body cannot produce iron on its own. So, you need to intake some foods regularly that are rich in iron content.
Also, there are foods that are rich in heme iron like red meat and some other foods. So, some people need to limit the intake of such foods. Some of the people have the stamina and tent to absorb the required amount of Iron Rich Foods from the foods they eat.
If you are a vegetarian and if you don’t eat meat or fish, you can improve the absorption with the combination of foods that include a source of vitamin C and also plant sources of iron.