Iron is an essential mineral that should be included in most of our food items. Iron carries oxygen in our bodies, helps in the growth and development of our bodies, and iron is required to make some vital hormones. A deficiency of iron leads to Anaemia. So, don’t be an iron-deficient person and consume the following list of food items to maintain your iron levels.
1.Colocasia Leaves
Colocasia leaves contain nutrients in major amounts. They are rich in iron, potassium, calcium, phosphorus, and magnesium. They also promote eye health, boost the immunity system, build heart health, prevent cancer, maintain a healthy digestive system, and aid in weight loss.
2.Flaxseeds
Flax seeds look much similar to sesame seeds in appearance but are much larger than the latter comparatively. Flax is an excellent source of Vitamin E,especially rich in gamma-tocopherol.Apart from being rich in vitamin E, flaxseeds are a rich source of minerals such as manganese, potassium, iron, magnesium, zinc, and calcium.
3.Spinach
Spinach has the fewest calories but is a rich nutrient item. Spinach is rich in Vitamin C, which helps in absorbing iron. It contains carotenoids, which decrease inflammation, and the risk of cancer and protects the eyes from any disease.
4.Fish
Fish are an excellent source of omega-3 fatty acids. They are crucial for physical and cognitive health. Among the varieties of fish, tuna is highly rich in iron. Apart from being rich in iron, fishes are also rich in vitamin E and vitamin B12, enhance the immune system, promote brain health, and help in the growth and development of our bodies.
5.Black Seeds
Black till seeds are also known as sesame seeds. They are excellent sources of vitamin E. They are commonly used in Asian cuisines and can be sprinkled on salads, stir-fries, or baked goods to enjoy their nutritional benefits and nutty taste.
6.Jaggery
A single serving of jaggery contributes 10 percent of the iron intake required in one day. It supports healthy blood cells and helps in muscular function. Jaggery is considered more beneficial than the other forms of sugar. It also contains potassium, magnesium, phosphorus, and calcium.
7.Walnut
Walnuts are good for brain development. It is slightly bitter, but walnuts are the best source of vitamin E, omega-3 fats, antioxidants, and iron. They have a shape similar to that of the brain. You can have walnut casually as a snack, in ice cream, chocolates, and salads.
8.Green Leafy Vegetables
Green Leafy Vegetables like kale, spinach, Chinese cabbage, etc., have 80-90 percent of water content in them. They are high in calcium, nutrient value and are hydrating food giving a cooling effect to our body. You can include them in your diet in numerous ways.
9.Tofu
Tofu is made from condensed soya milk. Tofu contains many nutrients, antinutrients, and beneficial isoflavones, and may reduce heart disease risk. Therefore Tofu is also the perfect weight loss food.
10.Broccoli
Broccoli is rich in iron, vitamin C, vitamin K, and folate. One serving of broccoli has one mg of iron, which contributes to about six percent of the iron intake required in one day. Broccoli is high in various other minerals, making t nutrient rich.
11.Berries
Berries are not very rich in iron, but they are active iron absorbers. They also have a good amount of water content that will help us lower our body temperature and hydrate ourselves. They help to increase blood flow in our skin, thus decreasing the sensitivity to sunlight.
12.Dates
They contain high amounts of iron, protein, vitamins, and minerals. Dates are sweet, hence a good substitute for sugar and chocolate. Dates are rich in potassium, vitamin B6, and fiber. They seem vital for the growth and development of our bodies, good for the heart and building muscles.
13.Dried Plums
They are also known as prunes. These prunes help produce red blood cells which increases iron content in our bodies. They are primarily consumed in the form of juice. One glass of prune juice contributes to 0.81mg of iron.
14.Jowar
Jowar contains many antioxidants. It is an anti-cancer agent, protects the heart, lowers cholesterol levels, and is also useful for maintaining one’s weight. Incorporating jowar in you will help your body become nutrient-rich and gluten-free.
15.Fig
Figs are soft in texture and are red from the inside. The entire edible fruit has many benefits that one should know. They are extremely rich in iron, which helps in maintaining good healthy hair. They promote digestive health and skin health and control diabetes and glucose levels.
16.Amaranth
Amaranth is also known as Ramadana, which means grain given by lord Ram. They are grains that look like seeds, similar to sesame seeds, and are yellow. It contains antioxidants, reduces inflammation, lowers cholesterol levels, helps in weight loss, and is gluten-free.
17.Raisins
Raisins are the most common snacks that are good for health. Apart from preventing anemia, it helps in digestion, prevents acidity, lowers the possibility of heart diseases, promotes eye and skin health, lowers blood sugar, and fights against cancer cells.
18.Fenugreek Seeds
Fenugreek seeds are commonly known as Meth Ke Dane. They are yellow in color and are bitter to taste. They turn palatable when cooked to add flavor to the dishes. These seeds are one the best sources of iron. They hence help in building iron stores. Fenugreek seeds help to maintain good hair and skin and help to cure diabetes, diarrhea, and heart disease.
19.Dark Chocolate
It seems like you have a sweet treat on this list too. Dark chocolate is a warrior for fighting iron deficiency. The raw cacao is rich in iron and contains antioxidants, but one should remember that it shouldn’t be eaten in large amounts. Anything in the limit is good enough.
20.Red Meat
Lastly, red meat is another food item that prevents amenia. It is nutritious and satisfying. The redder the meat, the high it is in iron. It is rich in zinc, selenium, protein, and several B vitamins as well.
