More than Spinach – Adding Rich Sources of Iron to your Diet
Iron is practically the most imperative mineral our body needs to perform the most basic yet essential functions in our body. It is present in haemoglobin, in red blood cells and in myoglobin in the muscles. Haemoglobin transports oxygen from the lungs to different parts to the body through blood while myoglobin stores oxygen.
An adequate amount of iron is necessary for our body as its deficiency causes paleness of skin, shortness of breath, dizziness, light-headedness, heart palpitations, brittle nails and anaemia. Here are a few iron-rich foods that you need to add to your diet:
Nuts and Seeds
Nuts such as cashews, pistachios and almonds are decent sources of iron. They have a sufficient amount of vitamins, minerals, proteins and good fats. Dryfruits such as raisin, apricot and prunes are a good source of iron and other essential nutrients. Sesame seeds, pumpkin seeds, flaxseeds are some other sources of iron.
Broccoli
This nutritious cruciferous vegetable has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc.
Legumes
Legumes such as peas, lentils, chickpeas, soybean and different types of beans, are good sources of iron. Along with iron, they are rich in protein, fiber, vitamins, calcium, potassium, etc,. Legumes are extremely healthy and protect us from ailments like high blood pressure, diabetes, inflammation and other heart diseases.
Whole Grains:
Wheat, oats, brown rice, millets and quinoa contain iron in a sufficient quantity. Whole grains are a healthy alternative compared to refined grains and contain proteins, vitamins, antioxidants and fiber. Thus it helps in better functioning of the heart and stomach.
Dark Chocolate
Satisfy your taste buds and fulfil your iron requirements at the same time with dark chocolate. It contains 6.32 mg iron per 100 grams. Also, we need to understand that not every chocolate has this quantity of iron present in it. Milk chocolates are not considered a good source for iron. Dark chocolates also contain magnesium, zinc, selenium, copper, manganese, potassium, phosphorus and good fats. This reduces the risk of stroke and maintains a healthy heart.
Also, always remember to extract the most amount of iron out of a diet, it’s advised to have it along with high in vitamin C food such as:
· Leafy greens
· Melon
· Kiwi
· Peppers
· Lemons
· Broccoli
· Strawberries
· Oranges
· Tomatoes
