They may have an iron deficiency if you experience headaches, shortness of breath, dizziness, or persistent weakness and fatigue even after resting. Hair loss, brittle nails, cold hands and feet, and pale or yellowish skin are further symptoms of low iron.
These are indicators that you need to include more iron in your regular diet, and there are a few simple methods to do so. If you’re not vegetarian, you can boost your iron intake by eating more red meat and lentils, or by incorporating veggies like sweet potatoes, spinach, and broccoli. Apricots, raisons, and pumpkin seeds are additional foods that are high in iron.
Top Foods that can Boost Your iron intake:
Spinach
One of the most well-liked leafy greens that is high in iron from plants is spinach. According to the USDA, cooked spinach contains around 3.6 mg of iron per 100 grammes.
Lentils
Another great plant-based iron source is lentils, which, when cooked, provide roughly 3.3 mg of iron per 100 grammes. Additionally rich in protein, fibre, and other vital elements, lentils are a flexible vegetarian choice.
Red meat
Heme iron, the kind of iron that the body absorbs the easiest, is abundant in red meat. They are also an excellent source of B vitamins and zinc.
Pumpkin Seeds
An excellent snack choice, pumpkin seeds are high in iron (about 2.5 milligrammes per ounce). They are a great addition to salads or smoothies because they also include healthy lipids, magnesium, and zinc. Their contribution to promoting iron intake and other nutritional advantages is highlighted by PubMed Central.
Chickpeas
About 2.4 milligrammes of iron are included in 100 grammes of chickpeas. They are high in protein and fibre and may be easily added to salads, curries, or hummus.
Tofu
About 3 mg of plant-based iron per 100 grammes can be found in tofu, which is manufactured from soybeans. It is also high in calcium and protein. It is a flexible option for vegetarians because it can be added to salads, soups, and stir-fries.
Quinoa
Quinoa is a high-iron grain that is gluten-free and has roughly 2.8 mg of iron per cup. In addition to being a great option for vegetarians, it is a complete protein, which means it contains all nine essential amino acids.
Dark Chocolate
Dark chocolate is a tasty way to get iron, especially if it has 70% cocoa or more. The health advantages of dark chocolate, especially its impact on iron consumption, are highlighted by PubMed Central. Up to 3.4 milligrammes of iron can be found in a 1-ounce portion. Antioxidants, which provide several health advantages, are also abundant in it.
Sweet Potatoes
In addition to being an excellent source of vitamin A, sweet potatoes have roughly 0.9 mg of iron per medium potato. They provide a nutritious, nutrient-dense element to any meal and are simple to make in a variety of recipes.
Eggs
Eggs are a good source of iron, especially the yolk. About 0.9 milligrammes of iron can be found in one big egg. Eggs are a healthy choice for breakfast or any meal because they are high in protein and B vitamins.
Dried Fruits (Apricots, raisins, and prunes)
Concentrated iron can be found in dried fruits such as prunes, raisins, and apricots. For instance, there are roughly 1.2 mg of iron in 1/4 cup of dried apricots. In addition, these fruits offer natural sweetness, fibre, and antioxidants.
Fortified Cereals
Depending on the brand and kind, many morning cereals are fortified with iron, often offering 4.5–18 mg per serving. For best absorption, pick cereals fortified with both iron and vitamin C.
Broccoli
Another vegetable that contains iron is broccoli, which, when cooked, has roughly 0.7 mg of iron per 100 grammes. Additionally, it has a lot of vitamin C, which improves non-heme iron absorption.
Peas
About 2.1 milligrammes of iron are found in 100 grammes of green peas. They are high in protein and fibre and are a simple addition to salads, stews, and soups.
Iron-rich foods should be combined with vitamin C-rich foods (such as tomatoes, bell peppers, or citrus fruits) to optimise iron absorption.
