Iron Rich Foods - List of Foods High in Iron

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Iron Rich Foods - List of Foods High in Iron

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Iron is an important mineral of the body. It is responsible for transportation of oxygen throughout the body. Women are more prone to iron deficiency than men. Iron consumption may be enough, but iron absorption may not be. The iron rich food list below will provide what you need to include in your daily diet for a beautiful life!

Nutrients are chemicals, which help in formation and growth of every living organism. The most important function of nutrients is to enrich the body. They are responsible for healthy living. Human beings consume nutrients through food. Carbohydrates, vitamins, proteins and amino acids are main nutrients that we consume. Amongst the inorganic compounds, water, oxygen and dietary minerals are what we include in our diet. Essential nutrients is a category of nutrients that bring about normalcy of functioning in the body. Vitamins, dietary minerals, essential fatty acids and essential amino acids are the essential nutrients. Iron, numbered 28 amongst chemical elements and represented as 'Fe' is another important nutrient in our daily diet. Iron rich foods are a vital ingredient of enzymes. In human bodies, iron is what helps transport of oxygen. High iron content in the body results in cell growth and differentiation. Hemoglobin stores maximum amount of iron in our body. Then comes the myglobin and lastly the enzymes. Myoglobin and hemoglobin are types of proteins. They are all the division of iron in our body, which use iron regularly for transporting oxygen to other parts of th body. Proteins, also store iron as a contingency reserve. All the iron content is determined by the 'intestinal iron absorption'. Iron deficiency is the mostly commonly found nutritional deficiency. It often leads to anemia, and is seen in pre-menopausal stage amongst women. The other causes of iron deficiency are excessive menstrual bleeding, non menstrual bleeding, gastrointestinal tract bleeding, respiratory tract bleeding, adequate intake and malabsorption. The first symptom of iron deficiency is tiredness. The rest are fatigue, pallor, hair loss, irritability, weakness and pica. Just as deficit of iron can lead to dysfunction of body, excess of iron can be toxic. It damages the DNA, proteins and lipids. Many a times, extra iron can prove to be fatal. Iron Rich Foods - Foods High in Iron Content Red Meat Read meat is a rich source of iron. Beef, sheep meat, duck, goose and horses are considered as sources of red meat, which are iron rich foods. To make your kids, try out some tasty and easy meatloaf recipes. Beet Root Beetroot has high level of iron content. This helps in reactivating and regenerating the red blood cells. Spinach

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Broccoli Broccoli, similar in structure to cauliflower is high in iron. The iron rich vegetable can be boiled and with a little sprinkle of salt,Broccoli will be ready for the table. Almonds Almonds, the exquisite nuts of Middle East are iron rich foods. An ounce of almonds in daily diet, will give you 6% of daily iron requirement. Dates Dates are dry fruits which foods with high iron content. They also provide the body with essential

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Iron Rich Foods - List of Foods High in Iron

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Fenugreek, native of Indian land, is used both as a herb and spice. This vegetable is one of the important iron rich foods. The natural source of iron is good for building hemoglobin and for long term health benefits. Asparagus Asparagus belongs to the plant family and has over 300 species. 'Asparagus officinalis' is the edible asparagus, and is considered to be high iron food item. For healthy eating try incorporating asparagus soup or asparagus salad in your daily meal. Romaine Lettuce This high in iron food, can be eaten raw. It also provides Vitamin C, K and A to the body. For delicious preparations use it in salads and sandwiches. Swiss Chard Swiss Chard is has innumerable health benefits. Swiss chard is recommended as improve the intake of iron for those suffering with iron deficiency and even to those who want to prevent one! Kale Cabbage Kale is an excellent source of iron. Kale cabbage is an ultimate source of iron. You can fry it or boil it, the vegetable is sure to give you your daily dose of iron. Corn Corn helps in reducing iron deficiency. The rich in iron food is easy to cook and healthy to eat. Spinach and corn combination is lovely and a hit among kids, try it out for dinner tonight! Potatoes Everybody loves potatoes! Potatoes are iron absorption enhancers and baked potatoes with skin are foods with high iron content. So have them for breakfast, lunch or dinner, potatoes rule the roost! Experiment with the potato recipes for discovering interesting flavors. Clams Clams are shellfish and foods with high in iron content. They are freshwater and marine water seafood. They are extremely easy to cook and are found in the coastal cuisines. Oysters Oysters are iron rich foods. This type of shellfishes have contain, magnesium, zinc, calcium and copper. Raisins Raisins are a good source of iron for those who are suffering from anemia. Raisins also act as antioxidants, which are important for protection of cells. The high iron food tastes the best with chocolates, if that's an incentive! Fig Figs are foods high in iron. The fruit can also be consumed as laxative and is an delicious substitute for sweets. The native of western Asia, fig can be cooked or eaten raw. Carrots The benefits of carrots are immeasurable. The beautiful color of the carrot is tempting enough to include it in your diet. You can make salads, juices or even eat raw. Bread Whole wheat breads are iron rich foods and are thus recommended for improving iron intake. Whole wheat breads also provides the body with carbohydrates and fiber. Watermelon Watermelon is the 'iron fruit'. Its sweet taste is awaited by many in all round the year. The fruit rehydrates the body and provides the essential richness of iron. Tomato The rich red color of tomatoes in a good enough indicator that tomatoes are high in iron. 8 ounces of tomato juice in food preparation provides the body with 1 mg of iron. Tomato recipes also add to the nutritional value of the meal. Sunflower Seeds Sunflower seeds are iron rich foods. A 1/4th cup of sunflower seeds gives the body 1.2 mg of iron. Apricots Dried apricots if given to anemic people, the iron content in the body will improve steadily. The fruit is easy to digest and nutrients like vitamin A and vitamin C.

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Lentils Lentils are native of India and are foods high in iron. They are a part of Indian square meal and are eaten to avert iron deficiency. Other than that they have essential amino acids. Green Peas Green peas are also foods high in iron content. They help in blood cell formation and function, and thus help in preventing anemia. Soybeans Soybeans are a rich source of iron. Having cup gives you 6.5mg of iron dosage. Tuna Tuna sandwiches are yummiest snacks. You can use tuna in salads, grill it or roast it. The fish is simply a gourmet's delight and high iron food. Alfalfa Alfalfa is a herb and has many nutrients. The herb has a high content of iron. Having 1 cup of of herb can give you .32 mg of iron. Barley Barley is a clear king of all nutrients. Its a must in the regular diet. The cereal not only has iron but is rich with copper, magnesium, selenium and zinc. Chickpeas Chickpeas are mandatory for healthy living as they are a good source of iron. Having 200g of chickpeas will provide the body with 6.2mg of iron. Bran Flakes Bran Flakes is what we start our day with. Right from kids to adults have bran flakes as the first meal of the day. The iron rich foods are easily available and in variety of flavors. Eating 45g of bran flakes give 5.3mg of iron. Museli Museli is a nutritional supplement, and thus prescribed by gym instructors. They are toasted oats and can be eaten with milk. 60 g of museli in breakfast gives the body 2.76mg of iron. Tofu Tofu, a cheese like food content is high in iron. Having 4 ounces of tofu will give you 6mg of iron. Tofu can be fried, added to salads and even to curries. Green beans Green beans are a rich source of iron and can be eaten fresh. Frozen green beans have a longer shelflife and can be used all round the year. Fresh green bean recipes are mouthwatering treats for one and all. Cashews Cashews are edible nuts and a very good source of iron. Having cup of nuts gives the body 2.1mg of iron. Cashews are ground into pastes so that they can be used to make delectable curries. Soy yogurt Soy yogurt has a trace of iron. However, its a good substitute for buffalo milk. Having 6 ounces of soy yogurt gives the body 1.1mg of iron. Soy products are wonderful in taste and healthy as they are less calorific. Millet Millet is a cereal crop of Asia. Popularly known as Bajri or Jowar in India, the crop tops the list of iron rich foods. Having one cup of millet gives the body 1.1mg of iron. Sesame Seeds Sesame seeds are edible seeds, often used as a spice in Indian food. Commonly known as til in Maharashtra, it adds to the flavor and improves the nutritional value of the food by increasing the iron content. 2 tsbp of sesame seeds give 1mg of iron. Finger Millet or Ragi Finger Millet or Ragi is fantastic source of iron. Mostly consumed in western and southern parts of India, Ragi or nachni is cooked as bhakri, kind of a flat bread, as kheer, a sweet porridge and ladu, a sweet ball like preparation. Sprouts Sprouts are Kala Chana, alfalfa, moong and barley. These seeds are juicy and add to the taste of salad or any curry preparation. They high in iron content and can be boiled too.

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Lima Beans Lima beans is ideal for anemia sufferers. It replenishes the iron content in the body with iron, bringing back the energy levels. Lima beans are also excellent for person dealing with diabetes. Pork Roast Pork Roast is generous source of iron should be included as a part of diet to prevent anemia. Having 3 ounces of it gives the body 2.7mg of iron. Kidney Beans Kidney beans or rajmah is a vegetarian's delight. The beans are make extremely tempting curries. An icon of Punjabi dhabas, rajmah's red color is enough to talk about its high iron levels. Egg Egg yolks are important sources of iron and are very important part of the diet. If you are fitness conscious don't completely avoid yolks, because then you'd be missing out on the iron. Importance of Iron Iron is an integral mineral of our body. Paucity of green vegetables, red meat, cereals and grains results in iron deficiency. The above listed food items are iron rich foods. They must be included in diet for their high iron content. This list of iron rich foods will give the required iron to the body, but the body should be able to absorb iron too. The iron absorption is physiological manipulation of iron stores in the body. Phytates, oxalates and phosphates are a deterrent to iron absorption. Even the tannin in tea and fiber reduces iron absorption. An adult body stores about 1 to 3 grams of iron. Everyday body loses 1mg of iron through shedding of cells. Especially amongst women, the loss iron is seen at around 2mg during menstruation. WHO believes that about 30% of the world's population may have iron deficiency anemia and 80% may be iron deficient. Iron deficiency leads to low oxygen supply to tissues. As a result the immune system does not develop, which makes the body vulnerable to diseases. Iron deficiency begins gradually and has its root in poor dietary intake. The recommended level of iron can be met through dietary intake, however, during pregnancy nutrient intake should be increased to meet the fetus' needs. Right Diet Plan Though iron deficiency is the biggest nutritional deficiency all over the world, it is important that the body gets all full nutrition through a square meal. Thus following a diet plan gives you a fair idea of the nutrient intake. A balanced diet should contain carbohydrates, proteins, fats, vitamins, mineral salts and fiber. Have whole wheat bread for carbohydrates, fish recipes or eggs for proteins, rice or potato for fats and cereals for fiber. Foods High in Iron - List of Iron Rich Foods To maintain daily iron intake make sure the meal consists of iron rich foods. The foods items in the above mentioned iron rich foods list are good enough for provide the body with sufficient quantity of dietary iron. Breakfast Have a bowl of sprouts with lettuce Lunch One serving of spinach A curry like preparation of kidney beans or green beans Flat bread made from finger millet An apple after lunch

Between the Meals Asparagus soup Cashews Almonds Dinner One serving of fenugreek A curry like preparation of sprouts Flat bread made out of millet If watermelon or apple, whichever is available

Kids hate eating green leafy vegetables, which are iron rich foods. Their hate it justified as their taste buds are still in the nascent stage to adapt to the bitterness of high iron foods. However, if they are

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prepared with some spices and used with some meat, iron deficiency won't be your worry. May be Popeye, the Sailor Man can come to your rescue too!
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