Iron is an essential mineral that plays a crucial role in transporting oxygen in the blood. While Spinach is well-known for its iron content, other foods can significantly boost iron levels in the body. Feeling fatigued, breathless, or experiencing pale skin. These could be signs of Iron deficiency or anaemia.
What leads to a lack of Iron level?
This condition arises when the body lacks sufficient healthy red blood cells, which are responsible for transporting oxygen throughout the body, which is done by Iron molecules. During the Menstrual years, women tend to lose iron through blood loss, making it crucial to maintain a rich diet in this essential mineral.
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Understanding the need for Iron loss and dietary needs
Dr Gandhi Deorukhar, Consultant of OBGYN and Head Coordinator of the Maternity and Child Care Department at Wockhardt Hospitals, Mumbai Central, emphasizes the importance of iron-rich diets. Women are particularly suspected of iron deficiency due to Menstruation. Each menstrual cycle leads to blood loss in around 80-100ml, highlighting the need for rich in Iron.
5 Surprising foods other than spinach that boost Iron level
The recommended daily iron intake, according to Dr Deorukhkar, varies by age and gender which are : Adult Men (19-50 years): 8 mg, Adult Women (19-50 years): 18 mg, and Adults (51 years and older) :8 mg.
Following are the best five sources for the Iron:
- Leafy Green Delights – Spinach is not only the green delight that boosts iron, there are other green delights in Indian Cuisine like methi (fenugreek) leaves which are rich in iron.
- Natural Sweeteners – Jaggery is considered to have a rich iron level, and unrefined sugar offers a good amount of Iron with its natural sweetness.
- Nuts and Seeds – Pumpkin seeds, sesame seeds, and cashews can be easily incorporated into meals or enjoyed as snacks. They also provide other beneficial nutrients like magnesium and healthy fats.
- Fortified Cereals: Many fortified cereals can be used in breakfast to get Iron. Choosing fortified cereal can help boost your daily iron intake, especially if it is consumed with a source of vitamins such as fruit juice.
- Shellfish: Oysters, clams, and Mussels are some of the best sources of heme iron. They also provide a good amount of protein and other essential nutrients like zinc and vitamin B12.
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Incorporating these diverse iron-rich foods into the diet can help ensure enough iron to meet the body’s needs. Additionally, pairing non-heme iron sources with vitamin C-rich foods.
About Author
This Article has been written by Ms Vijaya Pramodini SK, an aspiring journalist, who is currently dedicated to her studies in Journalism and communication. With a keen eye for authenticity, she strives to uncover and present the real facts, embodying the principles of ethical journalism.
