According to WebMD, iron is a mineral that performs various important activities in the body. The most significant of which is to transport oxygen throughout the body as a component of red blood cells.
It’s an important nutrient, which means you have to receive it through food. Surprisingly, the amount of iron your body absorbs is determined in part by how much you have stored.
Anemia can be caused by an iron deficiency, resulting in symptoms such as fatigue. Menstruating women who do not consume iron-rich meals are especially vulnerable to iron deficiency.
1. Shellfish
Shellfish is both delicious and healthful. Iron is abundant in all shellfish, but clams, oysters, and mussels are particularly heavy in iron. However, the iron concentration in clams varies greatly, and some varieties may have substantially lower levels.
Shellfish contain heme iron, which your body absorbs more quickly than non-heme iron found in plants. In fact, all shellfish are abundant in minerals and has been shown to raise levels of heart-healthy HDL cholesterol in the blood.
2. Spinach
Spinach has numerous health advantages but only a few calories. Even though this is non-heme iron, which is poorly absorbed, spinach is also high in vitamin C. This is critical since vitamin C considerably increases iron absorption.
Spinach is also high in carotenoids, which are antioxidants that may lower your risk of cancer, reduce inflammation, and protect your eyes from disease. Consuming spinach and other leafy greens with fat aids in the absorption of carotenoids, so pair your spinach with a healthy fat like olive oil.
3. Liver and other organ meats
Organ meats are high in nutrients. Popular iron-rich organs are the liver, kidneys, and heart. Organ meats include a lot of protein and are high in B vitamins, copper, and selenium.
Furthermore, organ meats are high in choline, an essential mineral for brain and liver health that many individuals don’t receive enough of.
4. Legume
Legumes are high in nutrients. Beans, lentils, chickpeas, peas, and soybeans are some of the most prevalent varieties of legumes. They are an excellent source of iron, particularly for vegetarians.
Beans such as black beans, navy beans, and kidney beans can all readily help you increase your iron consumption. Legumes are also high in folate, magnesium, and potassium.
Research has indicated eating beans and other legumes might lower inflammation in diabetics. Legumes can also reduce the risk of heart disease in persons who have metabolic syndrome.
Legumes may aid with weight loss and are high in soluble fibre. Consume legumes with foods strong in vitamin C, such as tomatoes, greens, or citrus fruits, to increase iron absorption.
5. Red meat
Red meat is both filling and nutrient-dense. Meat also contains a lot of protein, zinc, selenium, and B vitamins. Iron deficiency may be less common in those who eat meat, poultry, and fish on a daily basis.
In fact, red meat is likely the single most easily accessible source of heme iron, making it a potentially significant food for persons who are prone to anaemia.
6. Pumpkin seeds
Pumpkin seeds are a pleasant and convenient snack. They are high in vitamin K, zinc, and manganese. They are also excellent suppliers of magnesium, which many people lack.
7. Dark chocolate
Dark chocolate is both tasty and healthy. It also contains prebiotic fibre, which feeds the beneficial microorganisms in your gut. According to one study, cocoa powder and dark chocolate had stronger antioxidant activity than acai berry and blueberry powders and drinks.
Chocolate has also been found to have anti-cholesterol properties and may lessen your risk of heart attacks and strokes.
The advantages of chocolate are thought to be attributed to molecules known as flavanols, and the flavanol concentration of dark chocolate is significantly higher than that of milk chocolate.
8. Fish
Fish is an extremely nutritious ingredient, and certain varieties, such as tuna, are particularly high in iron. Fish is also high in omega-3 fatty acids, a type of heart-healthy lipid linked to a variety of health advantages.
Omega-3 fatty acids have been demonstrated to benefit brain health, immunological function, and healthy growth and development. Other vital minerals found in fish include niacin, selenium, and vitamin B12.
