People with iron deficiency may faint or get unsteady while standing.
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Iron is also a component of the muscle protein myoglobin that ensures adequate oxygen supply for muscle function. Another role of iron is as a cofactor for enzymes involved in energy metabolism, DNA and amino acid synthesis, hormone synthesis, and immune function.
Iron is significant for the body as the vital mineral helps in supplying oxygen throughout the body, forms red blood cells (RBC), and supports energy metabolism. When an individual experiences deficiency of iron, it can cause weakness, fatigue, headache, anemia, cold hands & feet, pale skin, and hair fall issues. It Is worth noting that consumption of vitamin C rich foods like bell peppers, tomatoes, and citrus fruits with foods plentiful in non-heme iron can enhance absorption of iron.
It is also significant to avoid tea, coffee, and calcium containing milk during meals can boost the absorption of non-heme iron. The good sources of non-heme iron include nuts, dark chocolates, legume, fortified grains, and beans.
According to a study published in National Library of Medicine, “Iron is an essential component of hemoglobin, the protein within erythrocytes responsible for binding and transporting oxygen from the lungs throughout the body, and is necessary for cellular metabolism, energy production, and overall tissue function. Iron is also a component of the muscle protein myoglobin that ensures adequate oxygen supply for muscle function. Another role of iron is as a cofactor for enzymes involved in energy metabolism, DNA and amino acid synthesis, hormone synthesis, and immune function.” 1
Iron is required for the production of hemoglobin, crucial protein in RBC that supplies oxygen from lungs to tissues throughout the body. In the absence of adequate iron in the body, lesser healthy RBCs will be made that can lead to decreased oxygen supply. It will cause tiredness and breath shortness. Iron can help in forming myoglobin, a necessary protein that can store oxygen in muscle cells.
It strengthens muscles and functions particularly during physical activity.Iron helps in supporting immunity and helps the body ward off infections. It helps with the growth of immune cells and enhances body’s defence against several illnesses.
It can also improve brain functioning and concentration as oxygen is important for effective brain functioning. Inadequate iron levels can impact memory, concentration, learning capacity particularly among children. Iron is significant for growth period particularly childhood, adolescence, and pregnancy, according to a report featured in Max Healthcare.
Iron deficiency may lead to fatigue even after getting sufficient rest.
People may find it difficult to catch breath even during normal tasks.
People with iron deficiency may faint or get unsteady while standing.
Unreasoned headache’s consistency may see a surge due to reduced oxygen supply to brain.
Skin colour may turn pale.
Individuals may get cold hand and feet due to poor circulation as a result of low hemoglobin.
Weak nails and hair fall
Poor focus
Recently, leading nutritionist Nmami Agarwal took to her Instagram account and shared vital details about iron deficiency. She started the post revealing, “Did you know? 50% of Indian women are deficient in iron. In iron, which means more fatigue, more dizziness, more breathlessness, and painful periods.” 2
She recommended powerful seeds that can tackle deficiency of iron. “There are these tiny seeds no one talks about. Garden Cress Seeds, also known as halim seeds. These seeds are rich in naturally available iron, protein, and folate. They also contain compound that helps your body absorb iron better. These seeds have been used in Ayurvedic treatment for postpartum care, hair regrowth, and hormonal balance long before supplement existed.”
The seeds are packed with iron, fibre, and antioxidants. They help in supporting digestion, boost immunity, and are perfect for your wellness routine.
They contain certain antioxidants and vitamins that can support healthy hair and skin.
The presence of fibre in these seeds can contribute to satiety which may help with weight control.
Regular intake of garden cress seeds can help bring down inflammation and oxidative stress, added Nmami Agarwal.
The seeds are good source of dietary fibre which can promote healthy bowel movement and a healthy gut microbiome, added the nutritionist.
The seeds can improve bone health and enhance bone healing as a result of strong presence of calcium and phosphorous in rich amounts.
The seeds are an excellent source of iron and folate that can cure anemia and boost hemoglobin levels. Regular consumption will support healthy eating habits as the seeds are key source of sustainable nutrition.
They have high amounts of vitamin A, vitamin C, and vitamin E that can fight infection, bacteria, and viruses.
The seeds can manage diabetes as they can decrease serum glucose and enhance insulin levels.
The nutritionist recommended to add them to smoothies, sprinkle on salads, or soak and sip for a healthy snack. Soaking 1 teaspoon of the seeds overnight or 4 to 6 hours will make them soft and more digestible. You may also combine the soaked garden cress seeds with lemon or other vitamin C sources to boost non-heme iron absorption. It is ideal to limit the consumption to 1-2 teaspoon per day for adults.
FAQs
How do Garden Cress Seeds compare to other non-heme iron sources?
Garden Cress Seeds are particularly rich in naturally available iron, protein, and folate, and they also contain compounds that enhance iron absorption. Unlike common non-heme iron sources like nuts, legumes, and fortified grains, these seeds have been traditionally used in Ayurvedic treatments and additionally provide antioxidants, fibre, and vitamins A, C, and E, contributing to hair, skin, immunity, and inflammation reduction.
What is the recommended way to consume Garden Cress Seeds for improving iron levels?
Nutritionist Nmami Agarwal suggests soaking 1 teaspoon of Garden Cress Seeds overnight or 4 to 6 hours to soften them for better digestion. They can be added to smoothies, sprinkled on salads, or consumed soaked with lemon or other vitamin C-rich foods to enhance iron absorption. The ideal daily intake is limited to 1-2 teaspoons for adults.
Can regular intake of Garden Cress Seeds help improve anemia and overall iron deficiency?
Yes, Garden Cress Seeds are an excellent source of iron and folate which help boost hemoglobin levels and cure anemia. Their compounds improve iron absorption, making them effective in addressing iron deficiency symptoms like fatigue, pale skin, and breathlessness when consumed regularly within recommended amounts.
Are there any additional health benefits of Garden Cress Seeds besides boosting iron?
Besides improving iron levels, Garden Cress Seeds support digestion and immunity due to their fibre and antioxidants content. They assist in healthy hair and skin maintenance, help reduce inflammation and oxidative stress, promote bone health with calcium and phosphorus, and may aid diabetes management by lowering serum glucose and improving insulin levels.
What dietary habits can improve the absorption of non-heme iron from seeds and plant sources?
To enhance non-heme iron absorption, it is advisable to consume vitamin C rich foods such as bell peppers, tomatoes, or citrus fruits alongside iron-rich seeds like Garden Cress. Conversely, avoid tea, coffee, and calcium-rich milk during iron-rich meals, as these can inhibit iron absorption, ensuring better iron uptake from plant-based sources.
National Library of Medicine|Dietary Iron
Nutritionist Nmami Agarwal via Instagram|Tiny seeds, big power
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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