Health & Fitness

8 Iron Rich Foods that everyone should follow

July 17, 2020
Riya Singh

Iron is an essential element for blood production. about 70 % of your body’s iron found in red blood cells of your body called hemoglobin and muscle cell called as myoglobin. as we all know that hemoglobin is essential for transferring oxygen in your body, that’s why iron is important for body here are 8 iron rich foods that everyone should follow.

Iron Rich Foods that everyone should follow

Spinach

Iron Rich Foods that everyone should follow
Fresh baby spinach leaves in bowl on wooden background

Both raw and cooked spinach are excellent sources of iron, just 1 cup of cooked spinac delivers more that 6mg of iron as well as protein, fiber, calcium, vitamin A and E.

Other advantages of Iron Rich Foods that everyone should follow

  • it is rich in vitamin A,C and K, magnesium, iron for sure and manganese.
  • it can benefit your eyes health, reduce oxidative stress and reduce blood pressure
  • levels among other health functions.

Raisins

Iron Rich Foods that everyone should follow

like other dried fruits, raisins are nutrient-dense treats. it’s easy to add handful of these subtly sweet treats to your cereal, yogurt, oatmeal. or salad as part of balanced diet.

to get the most out of your next handful of raisins, combine them with other healthy foods containing vitamin C. this will make it easier for your body to absorb the iron found in raisins.

other advantages of Iron Rich Foods that everyone should follow

  • loaded with fiber, vitamins, minerals.
  • they are naturally sweet and high in sugar and calories, but beneficial to our body when eaten in moderation.
  • it can aid digestion, boost iron level obviously and keep your bones strong.

Nuts

nuts

Nuts and nuts butters contain quite a bit of non-heme iron. this is especially true for almonds, cashews, pine nuts and macadamia nuts, which contains between 1-1.6 mg of iron per ounce.

keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties.

as for nut butters, it’s best to choose a 100% natural variety to avoid unnecessary dose of added oils, sugars and salt.

Other advantages of Iron Rich Foods that everyone should follow

  • includes minerals like selenium, manganese, vitamin C and E, as well as flavonoids, phenols, polyphenols, and other substances.they work as team to protect your cells.
  • this is a fact that the person who eats natural nut butter have healthier hearts.

Oatmeals

oatmeals

iron deficiency can be greatly reduced by adding oatmeal to your diet. and loade with other nutrients, oatmeal is a fantastic health food.

it’s an easy and healthy breakfast food, you can also use oats to make granola, cookies and other sweet treats that are both delicious and nutritious.

other advantages

  • Incredibly nutritious.
  • Rich in Antioxidants, including Avenanthramides
  • contain a powerful soluble fiber Called Beta-Glucan.
  • They Can Lower cholesterol levels and protect LDL cholesterol From damage.
  • Can improve blood sugar control.
  • it is very filling and may help you lose weight.

Pumpkin seeds

seeds

they are tasty portable snacks. A 1-ounce serving of pumpkin seeds contains 4.4 mg of iron, which is 23% of the RDI.

in addition, these seeds are good source of vitamin K, zinc and manganese. they’re also among the best sources of magnesium. which many people of world deficient in.

other advantages of Iron Rich Foods that everyone should follow

  • they are great source of protein and unsaturated fats, including omega-3.
  • contains good range of nutrients including selenium, calcium, Vitamin B and beta-carotene, which the body converts into vitamin A.
  • lower the amount of cholesterol in the blood and decrease the risk of heart disease.

Kale

kale

kale helps fight anemia and fatigue with a high iron content.

if you have trouble eating it raw, try sauteing it, throwing it in your soup or on a burger, or making delicious kale chips in your oven or food dehydrator.

other advantages

  • kale may boost digestive health, among other benefits.
  • contains fiber, antioxidants, calcium, vitamin C and K, iron and wide range of other nutrients.
  • can hep prevent various health problems.

Soyabeans

soya

A cup of these legumes contains more than 4 mg of iron, plus they are an excellent source of important minerals like copper, which helps keep our blood vessels and immune system healthy.

And manganese, an essential nutrient involved in many chemical processes in the body.

in addition, soya bean’s are high in protein and fiber as well as many vitamins and amino acids.

other advantages of Iron Rich Foods that everyone should follow

  • good source of protein and a decent source of carbs and fats.
  • rich in various minerals and vitamins and beneficial plants.
  • regular intake of soyabean by woman may allerviate and symptoms of menopause and reduce risk of prostate and breast cancer.

Tofu

tofu

Tofu is a soy-based food that’s popular among vegetarians, and in some asian countries.

it is a good source of thiamin, several minerals, including calcium, magnesium and selenium.

in addition, it provides 20 grams of protein per serving. it also contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease and relief from menopausal symptoms. ‘

other advantages of of Iron Rich Foods that everyone should follow

  • tofu is a good source of protein.
  • contains 9 essential amino acids.
  • also a valuable plant source of iron and calcium and the minerals manganese and phosphorous and many other nutrients

thank you hope it will help you, have a nice day.

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