You should always include foods high in iron in your diet because iron is a vital mineral the body needs. It is necessary for the body’s typical growth and development. Hemoglobin, a protein found in red blood cells that aids in the movement of oxygen from the lungs to the body’s numerous organs, is primarily made in the body using iron. Iron is also necessary for the body to make certain hormones.
Anemia, which happens when the blood does not contain enough healthy red blood cells, can be caused by an iron deficit. The proper operation of haemoglobin depends on this mineral. Hemoglobin cannot carry oxygen without iron. Someone who doesn’t get enough oxygen may always feel exhausted. These are the most typical signs of iron deficiency:
- Fatigue
- Weakness
- Increased heartbeat
- Brittle nails
- Decreased appetite
- Headache
- Dizziness
- Inflammation of tongue
- Pale skin
Numerous factors can contribute to iron deficiency. It frequently happens as a result of insufficient consumption of foods high in iron, but it can also happen as a result of bleeding or menstrual blood loss. Consuming primarily vegetarian sources of iron, which are poorly absorbed by the body, might also contribute to iron insufficiency. Heme iron is a type of iron that is readily absorbed by the body and is found in diets high in iron from animal sources.
Which Foods Are the Best Sources of Iron?
There are numerous vegan, vegetarian, and non-vegetarian foods that are high in iron. To avoid iron deficiency anaemia, they should be a regular part of our diet. The top five foods high in iron are:
1) Meat
Heme iron is abundant in red meat and is readily assimilated by the body. Because it doesn’t include any anti-nutrients, meat-based iron has the highest biological value. Red meat is a rich source of iron because it has a 2.7mg iron content per 100g. Compared to iron supplements, iron from meat is better absorbed by the body.
2) Organ Meats
Organ meats are more nutrient-dense than ordinary meat and are high in iron. The greatest option for those who are iron deficient is beef liver, which has 6.5mg of iron per 100g. Other minerals including Vitamin A, copper, selenium, manganese, and others are abundant in organ meats.
3) Quinoa
For individuals who cannot eat meat, quinoa is a vegetarian and vegan choice that is high in iron. Due of its lack of gluten, quinoa is a favourite among celiac disease patients. It also includes additional vitamins and minerals like folate, magnesium, copper, manganese, and others. Quinoa has anti-oxidant qualities as well.
4) Broccoli
Broccoli is a food high in iron and vitamin C, which is necessary for iron to function properly. Due to its high fibre content, broccoli is believed to prevent numerous ailments and maintain the health of the gut. Additionally, broccoli contains plant substances that lower the risk of cancer. It is a suitable choice for those who follow a vegan diet.
5) Dark Chocolate
For chocolate aficionados, dark chocolate is a delectable and well-liked option. It is very nutritive and has iron, magnesium, and minerals like copper. Dark chocolate is iron-rich because one ounce of it has 3.4mg of iron in it. Additionally, it has prebiotic fibre, which maintains intestinal health. Additionally, there is evidence that dark chocolate aids with weight loss.
