Anemia is the most common nutritional deficiency among women, especially pregnant mothers, and adolescent girls. There are various factors that can affect the body’s iron levels but among women common causes are blood loss during menstruation, iron-poor diet and increase in the body’s need for iron during pregnancy.
Deficiency of iron in our body can affect the efficiency of hemoglobin of carrying oxygen throughout the body. Less iron means our body cannot make hemoglobin and thus one will develop Anemia, which in turn can lead to an increase risk of getting susceptible to infections and other ailments. Here are few iron rich foods that can be highly effective in preventing and treating iron deficiency.
There are several health benefits of Spinach. It is considered as one of the best sources of iron and helps in fighting of iron deficiency anemia. One cup of cooked spinach can do wonders by providing about iron as well as protein. Here are various delicious spinach recipes.
Beet root and beet juice contains nutrients including Vitamin C, B Vitamins and Iron. Consuming beetroots and drinking beet juice can help in preventing the symptoms of anemia by enhancing the production and regeneration of red blood cells. Anemia deficiency can also lead to menstrual health problems among women. Beetroot is also known as a natural home remedy for menstrual disorders and menopause symptoms. One can add beetroots in various salads recipes.
Chickpeas also known as Garbanzo beans have been known for their rich fiber content. Besides dietary fiber, it is also a good source of iron and Vitamin C as well. These nutritious beans can be prepared by soaking and boiling them. Half a cup of chickpeas has more iron than three ounces of ground meat. This legume can be added in a diet in the chickpea salad, chickpea pasta and into other delicious recipes
Leeks are known for their rich antioxidants, mineral and vitamins content. It also contains small amounts of iron as well. Due to its iron content, leeks can be effective in preventing iron deficiency in our body. Leeks contain about 2.0milligrams of iron per 100 grams. Here are few delicious leek recipes you can add into your meal.
5. Kidney Beans
Kidney beans in your diet can provide you with about 5.2mg of iron. These beans have high quantities of iron thus consuming them 2-3 times a well can help in preventing iron deficiency in your body. A cup of beans can provide about -6 mg of iron. Vitamin C in beans enhances the absorption of non-heme iron in the body. There are various ways of incorporating beans into your meals.
Lentils are known for their various potential health benefits. They are used for their versatility in the kitchen. They include all the essential nutrients like fiber, protein, minerals and vitamins. They are low in calories and contain no fat. They are also known for their rich iron content. You can also increase your iron absorption from lentils by eating the legumes with either meat or with vegetables rich in Vitamin C because this vitamins increases the efficiency of absorption of iron from food.
7. Pumpkin seeds
This might have come as a surprise to you all. One cup of whole pumpkin seeds contains about 2mg of iron. Once can try pumpkin seeds by adding them in bread or salad recipes.
People, who are non-vegetarians and prefer meat, can add liver to their diet as it is a best source of heme iron along with minerals and protein. Remember to consume liver in moderation as it also contains cholesterol.
Broccoli is one of the many vegetables that is packed with iron and Vitamin C. Vitamin C enhances the absorption of iron effectively into the blood stream from the foods. Combinations of tofu and broccoli can result in generous levels of iron absorption.
Asparagus is an excellent source of Iron and contains about 2.1milligrams of iron per 100 grams. Vegetables with small amount of iron can also play an important part in your absorption of iron. This bright green veggies can be a healthy addition to your diet, if you have iron deficiency(anemia)
Note: Always try to combine iron rich food with Vitamin C as it increases the absorption of iron.