Iron deficiency anemia is one of the most common anemia worldwide, and it is more common in females because of several reasons. Iron plays a very important role in immune performance. A dietary deficiency of iron will cause anemia and may weaken the system.
Health benefits of Iron:
Here are some important health benefits of iron that you should be aware of.
- Along with folic acid, it helps in brain development and supports cognitive function.
- Helps to regulate body temperature
- Helps make healthy blood cells that carry oxygen to all the tissues
- Helps in the synthesis of neurotransmitters
- Boosts immunity
- Reduces fatigue
- Improves concentration
- Helps in the muscles function
- Energy level improves
- Maintains good mood
- Restores sleep
Symptoms of iron deficiency anemia:
Here are some symptoms of iron deficiency anemia that you should be aware of.
1) Fatigue and tiredness
2) Shortness of breath
3) Hair loss
4) Pale skin
5) Frequent headaches
6) Increased sensitivity to the cold
7) Brittle nails
8) Restless leg syndrome
9) Feeling cold
11) Rapid heart rate
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16 Major Iron-Rich Foods You Should Know:
- Red and Yellow-Colored Fruits and Vegetables:
The rainbow diet that is a diet full of colorful fruits and vegetables helps to improve the iron levels. Eat fruits and vegetables of different colors, such as dark green, orange, red, yellow, blue, purple, and white to get a range of nutrients.
One should eat raisins every day, as they are cholesterol-free, fat-free, and low in sodium. Like other dry fruits, a raisin contains high amounts of iron. Hence, it can be used to treat anemia and increases your supply of energy. Raisins can be eaten in the early morning and as a mid-afternoon snack. Apart from its use in anemia, it is also a natural laxative. If one is taking an iron supplement to improve iron levels, such a supplement can cause constipation. In such circumstances, the use of raisin will help to relieve constipation. Because of low iron levels, one may suffer from hair fall. Raisins are a good source of antioxidants and help to maintain healthy beautiful healthy hairs.
- Dried Apricots/ Peaches:
Apricots are a good source of iron and aid in the natural functioning of the body. It boosts metabolism and helps treat anemia. Like raisins, it improves digestion, aids in smooth bowel movement, and acts as a natural laxative and a remedy for constipation. Like apricot, dried peach helps to combat anemia and boosts your immunity. It is rich in anti-oxidant and prevents constipation.
- Prune Juice:
Give it try and you may notice that prune juice isn’t just delicious but also a potent source of iron. This can prevent the occurrence of iron deficiency anemia. It helps improve blood circulation. The rich iron content from prune juice helps in the production of red blood cells. This boosts the circulation of the blood by providing enough nutrients that the body needs. It conjointly will increase the energy that the body wants. Prune juice comes from dried plums. Once the plums dry, the concentration of nutrients particularly a vital component referred to as sorbitol increases. The intake of prune juice helps boost the body’s metabolism.
These vibrant legumes are full of vitamins and nutrients as well as iron, protein, and essential amino acids.
Soybean is another superfood that packs supermolecule, unsaturated fat (the smart fat), fiber, and minerals, like iron.
Iron deficiencies are often reduced greatly by adding oatmeal to your diet. It’s straightforward and healthy food.
- Brown Rice:
It’s naturally wealthy in fiber, and it helps the body to get rid of poisons. Its high iron content helps fight anemia and fatigue.
- Cowpeas (Black-Eyed Peas):
Cowpeas are good for your overall health. Cowpeas help to improve hemoglobin levels.
They’re one of the simplest iron-rich food. Potatoes are full of vitamin C.
- Top 5 Iron-Rich Vegetables:
Spinach is often consumed raw; however, cooked spinach can give greater amounts of iron. Spinach helps create red blood cells, and, compared to other vegetables, spinach has higher iron content.
Broccoli is crammed with vitamin C, and this plays a crucial role in helping your body absorb and digest the iron.
Brussels sprouts, kale, and peas this entire range of vegetables are rich in iron however; iron in vegetables happens to have low bioavailability that is not easily absorbed in the body.
- Cane Sugar Juice:
Its iron enhances the hemoglobin level within the body, and its antioxidants property protects us from varied diseases.
- Jaggery (Gudh):
You can get loads of iron by adding Jaggery to your meals and in your beverages.
- Pumpkin/Sunflower Seeds:
A handful of these seeds contain one metric weight unit of iron. It is often consumed raw or cooked. Pumpkin, sesame, and flaxseeds are abundant in iron, zinc, selenium, and magnesium which help to control blood sugar and hypertension along with improving the iron levels.
- Dark Chocolate:
Dark chocolate is sweet for your heart (in moderation), and it’s loaded with iron.
- Animal-Based Source of Iron:
Red meat is a rich source of iron, apart from that of chicken liver, poultry, and fish, and it helps to improve iron levels.
The iron levels can also be improved by using iron vessels for cooking.
It is necessary to eat foods rich in vitamin C or supplement ascorbic acid before intake of iron-rich foods because it helps in the absorption of iron. Ascorbic acid has been observed to boost iron absorption. It captures the non-heme half and stores it in a type that’s simply absorbed by the body. Hence, drinking citrus juice or intake of different foods rich in ascorbic acid helps to absorb your high-iron foods. Combining iron-rich foods with ascorbic acid will facilitate a boost in your absorption of iron. Water-soluble vitamin C could be a powerful foil of nonheme iron absorption and might reverse the inhibiting result of substances, such as tea and calcium/phosphate. A list of ascorbic acid abundant foods includes oranges, strawberries, tomatoes, amla, kale, kiwi, broccoli, cantaloupe, cauliflower, papaya, guava, pomelo, unripe mango, dark green vegetables, bell peppers, and melons.
Many people do go for iron supplements to improve the hemoglobin level, but, keep in mind, excessively high iron levels in your blood will be harmful and may suppress the system. Therefore, it’s best to take the required amount of iron supplements on the recommendation of a doctor. And, it is always good to improve iron levels by making the dietary changes rather than taking a supplement. In severe cases of iron deficiency anemia, supplements, or blood transfusion is suggestible.