Fight Iron Deficiency Anemia With These 5 healthy foods

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Iron deficiency anemia can cause many bad effects on your general health, it makes you feel tired and weak which can cause bad performance during exercise. Iron is a mineral our body needs to carry out many functions, without enough iron, your body can’t make the hemoglobin ( Hemoglobin is a protein contained in the red blood cell ) it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.

Your need to supply your body with the right amount of iron. If you have got insufficient iron, you’ll develop iron deficiency anemia. The causes of low iron level are; blood loss, poor diet, or inability to soak up enough iron from foods. People at higher risk of getting insufficient iron are pregnant women, young children, and ladies who are on their period.

Too much iron can damage your body. Taking too several iron supplements will cause iron poisoning. Some people have an inherited disease called hemochromatosis. It causes an excessive amount of iron to make up within the body.

These 5 foods listed below will help you get more iron and fight iron deficiency anemia;

1. Vegetables

 vegetables to fight iron deficiency

Dark Leafy Green Vegetables like spinach, broccoli, kale, collard greens, dandelion greens, and swiss chard are very effective in fighting iron deficiency anemia in the body. Adding these vegetables to your diet plan would help in supplying you enough amount of iron your body needs to perform effectively.

Dark Leafy Green Vegetables such as spinach, collard greens, and swiss chard are a good source of iron and are rich in Vitamin C. Vitamin C helps your stomach absorb iron. So adding these vegetables with foods rich in vitamin C like oranges, red peppers, and strawberries may increase iron absorption.

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2. Meat:

Iron deficiency

All meat and poultry contain heme iron. Red meat, lamb, and venison very good sources while Poultry and chicken have lower amounts. Eating meat or poultry with nonheme iron foods, such as dark leafy green vegetables will increase iron absorption and in turn help in fighting iron deficiency.

In other hands, Many people recoil from organ meats, however, they’re a good supply of iron. The liver is arguably the most famous organ meat. It’s rich in iron and folate. Some other iron-rich organ meats are, the heart, kidney, and tongue.

3. Seafood:

deficiency in iron

Most seafood provides hemes iron which your body absorb easily than the non-heme iron found in plants, shellfish such as mussels, shrimps, clams, oyster are a very good source. for example; A 3 ½-ounce serving of clams may contain up to 28 Mg of iron, which is 155% of what your body needs in a day.

Most fish with a high content of iron includes; fresh salmon, canned or fresh tuna fish, sardines, fresh halibut, fresh perch, and fresh haddock.

Although both recent and canned salmon are sensible sources of iron, canned salmon is high in Ca. Calcium binds with iron and reduces its absorption. Foods high in Ca shouldn’t be ingested at an equivalent time as iron-rich foods.

4. Legumes and Grains:

legumes and grain for iron deficiency

Legumes like beans, lentils, chickpeas, peas, and soybeans are rich in iron, particularly for vegetarians. One cup of cooked lentils contains 6.6 milligrams, which is about one-third of the iron you need in a day.
Gluten-free quinoa is higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese and many other nutrients. One cup of cooked quinoa provides 2.8 milligrams of iron, about 15 percent of the RDI and slightly more than that just-mentioned burger meat.

5. Fruits:

iron deficiency

Daily intake of fruits can help in boosting your hemoglobin which helps the body create enough red blood cells to deliver oxygen-rich blood throughout your body. Fruits like watermelon, dates, strawberries, raisins, pomegranate, prunes, pineapple, e.t.c are rich in Iron and can be one of the best ways to fulfill your daily iron requirements in the body.

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There are also many foods that can help boost your hemoglobin. They include eggs, pumpkin seeds, Tofu, nuts, dark chocolate. So, any of these can help your body to fight iron deficiency anemia.

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