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Top Iron-rich Foods To Include In Diet

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Iron is essential for the proper functioning of the body. Haemoglobin is made up of iron. Deficiency of iron can result in anaemia.

Iron is essential for the immune system to function properly. It is also needed for the drug detoxification that happens in the the liver.

Deficiency of iron can lead to symptoms like tiredness, headache, rapid heart beat, lethargy, pale skin, brittle hair, breathing problem, lack of sleep and weakness.

However, too much of iron is also not good for the body. It may lead to the production of free radicals in the body that result in the damage of the liver and heart. Women require about 15 mg of iron per day and men require about 10 mg of iron per day.

Vegetables and meat are some of the good sources of iron. In this article, we at Boldsky will be listing out some of the best sources of iron. Read on to know more about it.



Consuming half a cup of beans can provide about 10% of iron. Beans such as kidney beans, black beans, pinto beans, chickpeas and black-eyed pea. Black bean is also a rich source of molybdenum that enables easy absorption of iron.


Dark Green Vegetables:

Dark green vegetables are yet another good source of iron. One cup of cooked spinach contains about 3.2 grams of iron. It is also a good source of vitamin C that makes iron absorption easy.



Egg is a rich source of iron. Consuming 2 eggs a day can contribute to about 8% of the daily requirement of iron. Egg has heme-iron (iron attached to the heme protein) that gets absorbed by the body easily. It also helps to absorb the non-heme iron that is present in vegetables.


Dark Chocolate

Having about 100 grams of dark chocolates can provide around 35% of the iron component that is required per day. It is also beneficial for lowering blood pressure and high cholesterol level.



Soybean is one of the good sources of iron. It is also packed with minerals, protein and fibre. One cup of soybean provides the required amount of iron per day.



Salmon, cuttle fish and sardines are the store houses of iron. Salmon is also rich in omega-3 fatty acids. It also reduces the risk of stroke and prevents blood clot too.

Read more about: health
Story first published: Saturday, February 6, 2016, 22:01 [IST]
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