Try These Iron-Rich Foods Which Can Help You Beat Iron Deficiency

To counteract low energy levels, increase your intake of iron-rich foods. Here is a list of four iron-rich foods that will help you do that.  

Written by: Shivangi Sarkar Updated at: 2022-10-02 12:56 IST

A well-balanced diet can help you improve and maintain your overall health, especially if you are having difficulty maintaining your energy levels. Low energy levels may be a sign of  low iron levels in the body. 

It is a vital mineral that should never be overlooked. Not having enough iron in your diet can make you experience  extreme fatigue. 

What is iron and why is it important?  

Iron is an important mineral that our body needs in small amounts for it to function properly. It plays an essential part in the production of haemoglobin in our body. 

Haemoglobin is a protein in red blood cells that carries oxygen. Red blood cells are responsible for transporting oxygen throughout our bodies. 

Iron aids in the proper functioning of the respiratory system. A decrease in the iron levels in our bodies will lead to our body’s inability to produce enough red blood cells. 

This will result in our body’s inability to use the oxygen that enters our body through breathing. Hence, it leads to deadly diseases like anaemia. 

How much iron should you consume?

10 mg is the daily requirement for iron in men. 

10-15 mg is the daily requirement for iron in women.

Also read: 6 Starchy Foods to Avoid If You’re Trying to Lose Weight

Women should consume more iron as they lose a lot of it during menstruation. Pregnant women should double their iron intake as a growing foetus requires around 30 mg of iron daily.

An iron deficiency can lead to tiredness, fatigue, muscle weakness, and decreased appetite along with the deadly disease anaemia.

The best way to counteract this is by increasing your daily intake of iron-rich foods. Here is a list of four iron-rich foods that will help you do that.   

1. Red Meat

Red meat is an easily available source of iron. A serving of beef has around 2.7 mg of iron.

Consuming red meat is more helpful than taking iron supplements. People with red meat as a staple in their diet have a significant advantage in avoiding an iron deficiency. 

2. Broccoli

One cup of cooked broccoli has around 1 mg of iron. While this might seem low, it is still a significant source of the mineral.

Broccoli is also high in vitamin C, which helps in the absorption of iron. It is also a good source of folate and fibre. 

3. Spinach

Spinach is a great source of iron, especially for vegetarians and vegans. It is not only high in iron and vitamin C, but also low in calories.

100 gm of spinach has around 3.6 mg of iron, which is about 1/5th of the daily recommended amount. 

4. Legumes

Beans, chickpeas, lentils, peas, and soybeans are all forms of legumes. 1 cup of cooked legumes has the same amount of iron as 100 gms of cooked liver. 

Legumes also have other benefits, like reducing inflammation and decreasing the risk of heart disease, and are a great source of soluble fibre. 


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