Iron deficiency is considered to be the most common form of nutritional deficiency, most especially among pregnant women and children, according to the Center for Disease Control and Prevention. Not getting enough can cause iron deficiency anemia, which can make you more susceptible to infections and illness
So how much iron should you be getting? Women whose ages ranges from 19-50 should be consuming 18 milligrams of iron per day and 27 milligrams if they are pregnant. Men on the other hand, only need 8 milligrams at the mentioned age.
Also there are 2 types of iron: Heme iron comes from animal sources and non-heme iron from plant sources. It is very important to get both types from your diet.
Below are 10 iron-rich foods that help fight anemia:
Beetroot is very effective in fighting anemia. It is loaded with high iron, which helps in repair the RBC or red blood cells. When the RBC are activated, the supply of oxygen to the body increases.
Adding beetroot into your daily diet in any form, will help to easily fight anemia. It can be eaten as a salad or boiled with other vegetables for consumption.
Eggs are rich in antioxidants as well as protein which are very helpful for anemic patients. It provides a supply of dietary nutrients with very few calories.
Honey contains a good amount of iron. It contains about 0.42 mg of iron in 100 grams of honey.
Honey also contains magnesium and copper, which helps in increasing the hemoglobin in the body. Just add 1 tablespoon of honey to a glass of fresh lemon juice in the morning, on an empty stomach, will help in effectively fighting anemia.
Nuts are an excellent source of iron. It helps your body gain iron levels, when you are on the move. Pistachio nuts are the best source of iron because it contains 15 mg of iron in 100 grams of nuts.
Oysters are rich in iron. Bivalve mollusks such as mussels, clams, oysters, and squid are loaded with the important nutrient, plus vitamin B12 and zinc .
A single medium oyster delivers 3-5 mg of iron. Common fin fish, such as salmon, haddock and tuna, are also good sources, although not as high in iron content as mollusks.
Pomegranate contains many beneficial components. It contains carbohydrate, protein, fat and fiber. Also it has calcium, high iron, potassium, copper, minerals and other vitamins. It helps increase hemoglobin in the blood and supports healthy blood flow as well.
7. Red Meat
Red meat consumption such as beef and chicken can provide high amount of heme iron, which is so much easier to be absorbed by the body. The liver of the red meat, kidneys and heart, contain high quantities of iron.
Red meat is also an excellent source of Vitamin B12. It is proven that beef provides more than 600% of the daily iron needs of the body. While seafood is also great in fighting anaemia.
Spinach a popular leafy vegetable that helps in preventing anemia. It contains Vitamins A, B9, E and C, calcium, fiber, beta carotene and iron. It helps in improving the overall health of the body. Half a cup of boiled spinach contains 3.2 mg of iron and this accounts for about 20% of the iron requirement for women.
9. Soy Beans
Soybeans are known to be the beans that contain high iron content. It is low in fat and has high protein that fights anemia.
Tomatoes are rich in lycopene and vitamin C. The Vitamin C in tomatoes contributes to the easy absorption of iron. Also tomatoes are rich in vitamin E and beta carotene which are also useful for skin and hair care.