Iron deficiency can affect your life adversely and can lead to serious health problems. Following are top 18 ingredients that can boost your iron intake; just add these healthy foods rich in iron to prevent diseases related iron deficiency.
Daily recommended dietary intake
Women above 19 to 50: 18 mg
Men above 19: 8 mg
* Australian Recommended Dietary Intake (RDI)
Liver is the powerhouse of iron. Among non vegetarians this is the best way to boost your haemoglobin levels. The commonly consumed chicken liver (100gms) contains 9 mg of iron. But Beef liver contains far less calories compared to other kind of liver and is great source for iron content – less cholesterol, high iron.
Oily fishes are not only rich in Omega 3 fatty acids but also a good source of iron. Sardines or trale, mackerel or bangda and Indian Salmon or raavas are the best sources for iron.
Red meat is the most recommended ingredient to improve haemoglobin, but red meat should be without fat. Beef contains a rich source of iron, but ground beef without fat or sirloin beef provides a rich source of iron. 85gm of beef provides 2.1 mg of iron.
The fleshiest part of the chicken is the breast and it also contain iron. About 100 gms of chicken breast provides 0.7 mg of iron. Bone marrow, liver, chicken and red meat are the best way to boost haemoglobin for non – vegetarians.
Brown rice is ‘the’ ingredient in the 21st century. It has several health benefits from weight loss to cholesterol to digestive disorders. Brown rice also contains iron that can improve haemoglobin.
100 gms of pumpkin seeds contain 15 mg of iron, that is, 83 percent of daily recommended value. Pumpkin seeds are also a good source for Omega 3 fatty acids and helps lower cholesterol.
Whole grains are consumed for digestion, weight loss, and to lower cholesterol. You can now add that, whole grains can also improve haemoglobin due to its iron content. Consume whole grains like wheat, quinoa, fortified cereals, oats and barley.
80 per cent dark chocolate:
If you love chocolate, then you must have dark chocolate. Only clause is that, it should be 80 per cent dark chocolate. 100 gms of 80 percent dark chocolate provides 17 mg of iron.
100 gms of lentils can boost your iron content by 7.5 mg. Besides iron, lentils are a good source for magnesium and vitamin B6. 100 gms of lentils contains 30 gms of dietary fibre, but has 0 percent cholesterol.
Dried apricot without sulfite and raisins are a good source of iron to pump up haemoglobin. Besides providing iron, dried fruits also contain essential vitamins and fibre for healthy living.
Strawberries are beneficial in two ways to boost haemoglobin:
1) Contains iron
2) Helps in the absorption of iron – Strawberry contains vitamin C too, that improves the absorption of iron in the blood.
Like strawberries, potatoes to contain iron and also contains vitamin C that helps to improve the absorption of nutrients in the body. Potatoes are one the best sources of iron for vegetarians.
This is another vegetables that is making way into Indian kitchens. 100 gms of spinach provides 2.7 mg of iron. Spinach also provides vitamin A and C, and magnesium.
Prune juice is rich in fibre, vitamin C and iron. Combine these properties and you have a healthy recipe to pump up haemoglobin in the body.
Tofu is another option for vegetarians to improve their iron and haemoglobin. 100 gms of tofu will give you 5.4 mg of iron.
Clams, oysters, mussels and prawns are rich sources of iron. Seafood on the whole provides several health benefits from weight loss to preventing diseases.
Spinach is the best vegetable to source iron for vegetarians. Besides improving haemoglobin, spinach helps to fight cancer by slowing the growth of cells.