7 Iron Rich Foods That You Should Never Miss

Iron plays a vital role in the body as the essential mineral can transport oxygen throughout the body, create red blood cells (RBC), and supports energy metabolism. If a person suffers from iron deficiency, it can lead to weakness, anemia, fatigue, headache, cold hands & feet, pale skin, and hair loss, among others.

Iron Role In Human Body

Iron is significant for several functions in the body and its deficiency can cause several health issues. Check the vital role that iron plays in human body below:

• 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.

Symptoms of Iron Deficiency

If the iron level in human body drops, it can lead to various symptoms that can impact physical and overall mental health. According to a research conducted by National Library of Medicine, “World Health Organization (WHO) estimates that two billion people are anemic worldwide and attribute approximately 50% of all anemia to iron deficiency.[64] It occurs at all stages of the life cycle but is more prevalent in pregnant women and young children.” Below are some symptoms of iron deficiency:

• Deficiency of iron will cause tiredness and fatigue even after getting rest.

• Individuals may experience difficulty in catching breath during normal routine activities.

• People with inadequate iron may get faint or feel unsteady while standing.

• Consistency of unreasoned headache may increase as a result of decreased oxygen supply to brain.

• The colour of the skin my appear pale

• People will get cold hand and feet due to poor circulation as a result of low hemoglobin levels.

• You may witness weak nails and increased hair fall.

• Concentration levels will decrease

7 Irons Rich Foods That Can Support Healthy Eating

1. Spinach: It has emerged as one of the richest sources of non-haem iron. It can also offer vitamin A, vitamin C, fibre, and folate It is worth mentioning here that combining iron-rich foods with vitamin-C dense foods play vital role in effective absorption of iron. 

2. Lentils: They are the rich source of plant-based iron for vegetarians. Lentils can also provide protein, fibre, and slow-digesting carbs that can support stable energy levels. Effective soaking and cooking of lentils is essential as it can bring down compounds that can interfere with iron absorption. They are also the vital source of sustainable nutrition.

3. Pumpkin Seeds:  The seeds are an excellent source of iron, magnesium, healthy fats, and zinc. If you consume a small handful of pumpkin seeds it can contribute to daily intake of iron. You can eat them in roasted form or add them to salads, porridge or yogurt. For effective absorption, you can pair them with fresh fruits or veggies as they contain good amount of vitamin C.  

4. Chickpeas: They are also a reliable source of non-haem iron. It is essential to soak chickpeas prior to cooking as it will make them easier for digestion and enhance nutrient absorption.  

5. Tofu: It is made from soybeans and can be used as part of healthy vegetarian diets. Tofu contains an adequate amount of irons apart from calcium, magnesium, and protein.

6. Quinoa: The gluten-free seeds can offer adequate amount of iron than several cereals. They are also an essential source of protein, rarely found in plant-based foods.  

7. Dark Chocolate: Dark chocolate with high cocoa content (approximately more than 70%) can offer sufficient amount of iron. It can also offer antioxidants, magnesium, and copper.

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.