Iron deficiency can be caused by several factors, including inadequate dietary intake, poor absorption due to gastrointestinal disorders, or increased iron needs during periods of growth, pregnancy, or menstruation.
It is critical to maintain adequate levels of this mineral in the body since it plays a vital role in the body, supporting oxygen transport and energy production. According to the Indian Council of Medical Research (ICMR), sufficient iron intake contributes to improved cognitive function, enhanced immune response, and improves energy levels.
Check-out these iron-rich foods that may help to maintain healthy iron levels and prevent deficiencies:
Spinach: This leafy green is packed with non-heme iron, an essential mineral for oxygen transport in the blood. Non-heme iron from plant-based sources like spinach is more readily absorbed when consumed with vitamin C-rich foods, such as citrus fruits or bell peppers.
Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based iron. They also provide significant amounts of fibre, which aids digestion and helps maintain healthy cholesterol levels. Introducing legumes into meals can enhance iron absorption and support overall nutritional balance.
Lean meats: Red meats provide heme iron, which is easily absorbed by the body compared to non-heme sources. Heme iron plays a crucial role in the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Including lean meats in a balanced diet helps prevent iron deficiency anemia.
Liver: Organ meats, especially liver, are incredibly rich in iron and other vitamins crucial for optimal health, such as vitamin A, B vitamins, and copper. Consuming liver in moderation can significantly boost iron stores and support immune function and energy production.
Seafood: Shellfish such as clams, oysters, and mussels are excellent sources of heme iron and essential minerals like zinc. Zinc, in combination with iron, supports immune function and wound healing. Adding seafood in your diet provides a dual benefit of iron absorption and overall nutritional diversity.
Quinoa: This ancient grain is not only a complete protein but also rich in iron, magnesium, and fiber. Iron from quinoa is non-heme, similar to that found in spinach, making it an ideal choice for vegetarians and vegans looking to increase their iron intake. Including quinoa into meals adds nutritional variety and supports digestive health.
Nuts and seeds: Pumpkin seeds, sesame seeds, and nuts like almonds and cashews are nutritious snacks high in iron and other beneficial nutrients, such as magnesium and healthy fats. These foods are convenient options for boosting iron intake between meals and supporting overall cardiovascular health.
Fortified foods: Many cereals, bread, and other Iron-rich foods help to maintain healthy iron levels and prevent deficiencies. Whole grain products are fortified with iron to address dietary gaps and support public health initiatives. Fortified foods provide an accessible and convenient way to increase iron intake, particularly for individuals with specific dietary preferences or restrictions.
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