Iron deficiency can result in anaemia and leave us feeling tired most of the time. It can also cause dizziness, poor focus, irritability, shortness of breath, heart palpitations, brittle nails, and damaged hair, among other symptoms....CONTINUE READING THE FULL ARTICLE>>>
Iron is a mineral found in our bodies. According to Healthline, it is found in haemoglobin in red blood cells and myoglobin. Haemoglobin delivers oxygen in our blood from the lungs to other sections of our body. Myoglobin serves to store oxygen which can be utilised when required by our body.
1. Spinach
Vegetarians can receive a lot of iron from spinach. Spinach has iron and vitamin C. Vitamin C also improves iron absorption in our bodies. Cooking spinach with tomatoes can increase the body absorption of the iron found in spinach.
In addition to iron and vitamin C, spinach provides vitamins A, K and minerals such as magnesium and manganese. It is beneficial to our eyes and bones, and it is also utilised to control blood pressure in hypertensive people. It can lower the risk of cancer and aid with constipation.
2. Shellfish
Different species of shellfish are significant suppliers of iron. Shellfish are high in protein, healthy fats, vitamins, and minerals while low in calories.
Shellfish are beneficial to our hearts, brains, and weight loss. They are also beneficial in the development of immunity.
3. Poultry, Red Meat & Fish
If you are not a vegetarian, there are many healthy, low-calorie recipes on the internet that use seafood, chicken, and red meat. Making these a regular component of your diet will keep your haemoglobin levels elevated.
Researchers have observed that iron deficiency chances are smaller in persons who consume poultry, meat, and fish regularly. Iron is abundant in fish such as tuna, sardines, and mackerel.
4. Whole Grains
Whole grains are also high in iron. Iron is found in wheat, millets, oats, brown rice, and quinoa.
Whole grains are also high in fibre, protein, vitamins, minerals, and antioxidants. Whole grains help digestion and may lower the risk of heart disease, stroke, diabetes, obesity, and cancer, among other things.
5. Dark Chocolate
Dark chocolate can please our taste senses while also increasing our iron levels. Eating a small quantity of dark chocolate after each meal helps to increase our body’s iron levels, but it should not be overdone because it contains a lot of calories.
Dark chocolate contains beneficial fats, copper, manganese, potassium, phosphorus, magnesium, zinc, selenium, and other minerals. It lowers our cholesterol levels and lowers our chance of stroke and heart disease.
6. Legumes
Legumes, including peas, lentils, chickpeas, soybean, and many types of beans, all are good sources of iron. Legumes are also high in protein, fibre, B vitamins, calcium, potassium, zinc, and other minerals. Legumes may help us avoid heart disease, diabetes, high blood pressure, and inflammation.
7. Seeds
Iron-rich foods include sesame seeds, pumpkin seeds, and flaxseeds. They are also high in calories, healthy fats, vitamin A, folate, calcium, potassium, magnesium, and phytosterols. When ingested on a regular basis, they provide numerous health benefits.
8. Nuts
Iron-rich nuts include pistachios, cashews, and almonds. Nuts are high in protein, healthy fats, and a variety of vitamins and minerals. They may lessen the risk of cancer and heart problems and help with weight loss.
9. Dried fruits
Iron is found in dried fruits such as prunes, raisins, and apricots. Consuming these dried fruits on a daily basis aids in the prevention of iron deficiency.
Prunes also aid digestion and help to decrease cholesterol levels in the body. Raisins are also helpful for digestion and bone strength. Apricots are high in antioxidants, which can benefit the skin, eyes, and overall health.
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