Iron deficiency anemia: Pair these iron-rich foods with Vitamin C-rich options in daily diet
Iron deficiency anemia can be challenging, but the right foods can help restore your iron levels and improve your energy and vitality. Try these iron-rich foods, along with other essential nutrients, to make a significant difference in your health:
If you often feel very tired, groggy, and unmotivated, get breathless climbing stairs, and notice thinning hair, the struggle isn't just fatigue—it could be iron deficiency manifesting through these symptoms. Iron deficiency anaemia occurs when the body lacks sufficient iron, which is vital for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without enough iron, the body cannot produce enough healthy red blood cells, leading to anemia. Fortunately, certain foods can help replenish iron stores and combat anemia (Image: Canva)
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Iron deficiency occurs when the body's iron levels are insufficient to meet its needs. This deficiency can progress to iron deficiency anemia, marked by a decrease in the number of red blood cells or hemoglobin. Hemoglobin is essential for oxygen transportation; without adequate haemoglobin, tissues and organs do not receive enough oxygen, resulting in fatigue and weakness (Image: Canva)
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Causes and symptoms: Iron deficiency can arise from several factors, including poor dietary intake, blood loss (through menstruation, gastrointestinal bleeding, or surgery), and increased iron needs during pregnancy or growth spurts. Symptoms include chronic fatigue, pale skin, shortness of breath, dizziness, brittle nails, and a swollen tongue. To combat iron deficiency, adding iron-rich foods into your diet is essential. There are two types of dietary iron: heme iron (found in animal products) and non-heme iron (found in plant-based foods). Heme iron is more readily absorbed by the body, but non-heme iron can also significantly contribute to iron intake, especially when paired with vitamin C-rich foods that enhance absorption. include these foods in your daily diet to fight iron deficiency (Image: Canva)
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Beetroot: Beetroot combats anemia and iron deficiency with its high iron, folate, and vitamin C content, which boost hemoglobin production and enhance iron absorption. It also improves blood flow and reduces inflammation. Mix grated beetroot with whole wheat flour, cumin seeds, coriander powder, and salt to make a dough, then roll into parathas and cook on a griddle with a bit of oil until golden brown (Image: Canva)
Spinach: Spinach is packed with non-heme iron and vitamin C, which helps with iron absorption. It's also rich in folate, another essential nutrient for red blood cell production. A quick recipe: sauté spinach with garlic and olive oil for a nutritious side dish (Image: Canva)
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Lentils: Lentils are rich in non-heme iron, protein, and fibre. They also contain folate and potassium, which support cardiovascular health. For a simple meal, cook lentils with tomatoes, onions, and spices to create a hearty lentil soup (Image: Canva)
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Pumpkin seeds: Pumpkin seeds are a great snack high in iron, magnesium, and zinc. They also contain healthy fats and antioxidants that help reduce inflammation. Try roasting them with a bit of olive oil and sea salt for a tasty treat (Image: Canva)
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Quinoa: Quinoa is an excellent plant-based source of iron and complete protein, meaning it contains all nine essential amino acids. It also provides magnesium, manganese, and phosphorus, supporting bone health and energy production. Make a simple quinoa salad by mixing cooked quinoa with vegetables, herbs, and a lemon vinaigrette (Image: Canva)
Tofu: Tofu offers a good amount of iron and is perfect for vegetarians and vegans. It's also rich in calcium and magnesium, which are important for bone health. Stir-fry tofu with bell peppers, soy sauce, and ginger for a yummy dish (Image: Canva)
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Dark chocolate: Dark chocolate with high cocoa content is a delicious way to boost iron intake. It also contains antioxidants called flavonoids, which can improve heart health by reducing blood pressure and improving blood flow. Enjoy a piece of dark chocolate as a healthy dessert option (Image: Canva)
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Broccoli: Broccoli contains iron and vitamin C that aid in iron absorption. It's also high in fibre, which helps with digestion, and contains sulforaphane, a compound that may have cancer-protective properties. Steam broccoli and toss with a squeeze of lemon juice and a pinch of salt for a nutritious side (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
