Iron-rich Foods To Include In Your Diet

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Iron is one of the essential minerals that is required for the proper functioning of the body. This mineral helps in carrying oxygen throughout in the body to the various parts. It is one of the major components of the haemoglobin molecule.

Our body requires iron to produce more haemoglobin in the body. It is required to maintain a healthy immune system. Iron also assists in the detoxification process.

A deficiency in iron can lead to disorders like anaemia that results in low energy, dizziness, lethargy, peeling of the skin and nails.

Some other symptoms of anaemia include headache, fatigue, weakness, a rapid heartbeat, low blood pressure, abdominal pain and disturbed sleep.

Iron is present both in animal and plant sources. According to RDA, men require about 10 mg of iron and women require about 15 mg of iron per day.

Pregnant women, on the other hand, require about 30 mg of iron per day. Following a healthy diet that is rich in iron ensures to provide the daily requirement of iron.

There are many sources of iron. Therefore, in this article, we at Boldsky will be listing out some of the foods that are rich in iron. Read on to know more about it.



Soybean is a superfood that is rich in iron. It is packed with fibre, protein and unsaturated fats. It is also rich in zinc. Since soybean is also rich in vitamin C, it helps the body to absorb iron easily.



Nuts such as cashews, almonds and brazil nuts provide up to 10% of the daily requirement of iron. Nuts are the best sources to increase iron content in the body. A handful of nuts every day serve the purpose.



Barley, millet and quinoa are some of the good sources of iron. They are rich in iron, protein and fibre. Grains served with vegetables rich in vitamin C such as cabbage, tomato and potato enhance iron level in the body.



Lentils are also one of the best sources of iron. They are highly nutritious and contain insoluble fibre that keeps hunger at bay. They are also a good source of magnesium, vitamin B6 and essential amino acids.



Oyster is one of the foods that is rich in iron content. About 3 ounces of oyster contains 10 mg of iron and 117 calories. It is also a good source of vitamin B12.



Half a cup of beans can provide 10% of the daily need of iron. Beans such as black, kidney, pinto and chickpeas are rich in iron content. Beans also help to boost the energy levels and lower the risk of heart attacks when consumed regularly.

Read more about: health
Story first published: Friday, March 4, 2016, 16:51 [IST]
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