It is very important to have the correct amount of iron levels in your body to avoid iron deficiency and the obvious outcomes like dizziness, weakness and fatigue. There are some superfoods which can help you maintain iron levels in your body.
Also Read: Are You Iron Deficient? Have Iron-Rich Foods Suggested By An Expert
Spinach
During the winter season, spinach is abundantly available and is a versatile, green vegetable which can be incorporated into a variety of dishes. This leafy green vegetable contains high amount of iron with an average of 1.05 per 100 g as per the USDA which adds up especially if you’re cooking it down. The important thing about Spinach is that it contains non-heme iron which can’t be easily absorbed by the body of human beings and it is found in animal products. But by combining it with the right type of foods which are high in vitamin C like bell pepper or citrus fruits, will help to improve iron absorption.
Pumpkin Seeds
Pumpkin seeds are also a convenient snack and a rich source of iron. To make your home -made granola, you can sprinkle some pumpkin seeds over your salads and yoghurt. It helps to improve the quality of your diet. Pumpkin seeds also contain a lot of minerals along with a high level of iron. It can be a great choice for individuals to increase their iron levels in the body without having to consume supplements or other vegetables which they do not like to eat. As per the USDA there is 8.82 mg iron per 100 gm of pumpkin seeds.
Quinoa
Quinoa is a great source of protein and also contains a certain amount of iron. It is fibrous and a very versatile ingredient which can be used as a salad base.
The high amount of iron makes it a great value addition to any dish. If you want to make your dishes healthy and plant-based then quinoa can be a great option. Since it is a gluten-free ingredient, it is a fit for everyone. It also gets cooked very easily and very chewy. As per the USDA there is 4.55 mg of iron in every 100 g of quinoa.
Lentils
Legumes or different types of pulses are a great source of iron. Lentils are a plant-based choice, which are very useful for vegetarians. These can be used in various types of dishes, that is to make salads, soups, stews or even as a filling in a roll or sandwich.
Regularly by consuming lentils will maintain a sufficient level of iron in your body. Also, you do not have to restrict yourself to a particular test as there are so many lentils available in the market which you can try. All of these lentils are very different in taste and are extremely healthy. As per the USDA there is 10.3 mg iron and every 100g of lentils.
Lean Meats
Individuals who like to consume meat must know that lean meats like chicken and turkey are also an excellent source of iron. The best part about these meats is that they contain heme iron which is better than non-heme iron. Heme iron gets easily absorbed by the body without having to pair it with the complementary ingredients.
Eating lean meat regularly can prove to be a wonder for your body. You can join them with fresh vegetables for a better taste. Other than iron, these males are also rich in protein so you get an overall balanced diet. Avoid consuming coffee with lean meats as excessive intake of tea or coffee together with lean meat may affect the nutritional value of your meal. There is 1.94 mg iron in every 100g of meat as per the USDA.
Dark Chocolate
This is a good news for all the chocolate lovers, and you will be surprised to know that chocolate is a great option for someone who is looking to include iron in their diet. You need to make sure that you choose a pure form of dark chocolate which doesn’t include any added sweetener, Cocoa solids and real Cocoa butter. A single serving of dark chocolate can fulfil 19% of your daily iron requirement. Other than being a great source of iron, it is also good for your heart and skin. There is 11.9 mg iron in every 100g of dark chocolate as per the USDA.
These are some great and easily available sources of iron, which you could include in your diet. For your body iron is very important and it helps to maintain red blood cells. All of these ingredients are rich in iron and you can use them in various ways, to include in your diet.
