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Foods High in Iron > 10 Iron-Rich Foods for Your Diet

Foods High in Iron > 10 Iron-Rich Foods for Your Diet Foods High in Iron > 10 Iron-Rich Foods for Your Diet

Foods High in Iron > 10 Iron-Rich Foods for Your Diet


Foods High in Iron >10 Iron-Rich Foods for Your Diet


1/Benefits of Iron Rich Food


benefit of iron-rich food iron-rich foods are very important for our overall health ,so you need to include them in your daily diet ,if you get sufficient iron from your diet you can prevent anemia and other health problems caused by deficiency of this mineral .

here is the first benefit of iron rich food :

wards off anemia iron is required for the formation of hemoglobin ,hemoglobin is a molecule in red blood cells that carries oxygen to the body's tissues and organs iron is also required for the formation of myoglobin a molecule and muscle that binds oxygen for muscle contraction .

adequate iron intake during pregnancy wards off anemia and increases birth weight, which reduces the risk of premature birth and low birth weight babies.

adequate iron intake during pregnancy can also promote healthy development of a baby's brain and nervous system.


second benefit of iron-rich food:

 good for cognitive function : iron is essential for the proper functioning of the body ,iron is also needed for the production of neurotransmitters that help in sending signals to your brain cells which helps them function properly ,in addition it helps in synthesizing dopamine a neurotransmitter that helps you in your cognitive functions and overall brain health ,in fact a study suggests that iron deficiency can lead to behavioral problems in children ,the study reveals that children who have iron deficiency have lower IQs ..  have more frequent attention problems and are less able to control their behavior than  their non-iron deficient peers .


third benefit of iron rich food : 

it may boosts your immune system iron is a major component of the proteins that help in making antibodies, these proteins are part of the immune response against bacteria and viruses in your body ,it maintains your energy levels ,iron plays an important role in the metabolism of carbohydrates fats and proteins into energy that can be used by the tissues in your body ,it is also involved in releasing energy from food in transporting it to the tissues and muscles where it is required most iron plays a major role in regulating your body temperature by facilitating the transfer of heat from one part to another part of your body .


fourth benefit of iron rich food good :


for sleep iron rich foods are best for late dinners as they can promote sleep 
,you may also take iron supplements if your doctor prescribes them



10 Iron-Rich Foods for Your Diet


iron rich foods :the iron rich food helps to cure anemia and it also helps to
maintain good health and increase the energy level 
,some people think that we can get enough iron from our diet but that is not true because we need more than what we get from food only , so we should include iron rich foods in our diet as well as intake of supplements like vitamin c as it increases the absorption of iron from food.



here are some of the iron-rich foods you need to add to your diet :


first one is eggs eggs are one of the most nutrient-dense foods that we can eat
the yolk contains vitamins a d e calcium iron phosphorus zinc copper and folate
the yolk of an egg has more cholesterol than the white but it's also where the majority of the vitamins and nutrients are found.


second iron rich food is broccoli
, eating broccoli is a great way to get your recommended daily allowance of iron even better broccoli also contains vitamin c which enhances iron absorption cooking methods have little effect on the amount of iron in broccoli boiling broccoli for just five minutes reduces its iron content by 16 percent but steaming it for 20 minutes has no effect at all  ,cooking it too high a heat can also destroy some of the vegetables vitamin c so don't overcook it.




third iron rich food is spinach  
,spinach is a rich source of iron ,one cup of cooked spinach contains 3.7 milligrams of iron which is 13 percent of the recommended daily intake for men and women ages 19 to 50. women need about 15 milligrams per day and men 8 milligrams per day according to the office of dietary supplements.

according to the american heart association both men and women should consume 18 milligrams of iron per day ,so one cup of cooked spinach will provide three quarters of your daily iron needs.


fourth iron rich food is lentils 
,lentils are a source of folate and manganese which is needed for healthy bone development and helps the body produce energy from protein and carbohydrates ,lentils also contain almost 20 percent of your recommended daily intake of iron in just one cup making them an excellent food to add to your pre-pregnancy diet over time too little iron in your diet can lead to anemia and other health problems.




fifth iron rich food is soybeans although soybeans are high in protein it's not just about the protein content ,soy has something that even the savviest of iron eating experts might miss which is heme iron just like what is found in red meat heme iron is absorbed by humans more than non-heme iron ,which is partially responsible for soy's renowned power to boost your body's iron stores ,soy products are also good sources of vitamin c a nutrient that helps your body absorb iron from plant foods ,vitamin c is especially important for women who are pregnant or breastfeeding since it helps the baby get enough iron from mom's diet.

sixth source of iron rich food is oats ,oats a delicious and nutritious grain are an excellent source of iron ,in fact oats have the highest concentration of plant-based iron of any food ,oats are a good source of iron because they contain both non-heme and heme iron ,non-heme iron is found in plants while heme iron comes from animals ,the two types are absorbed at different rates in iron is more easily absorbed than non-heme iron ,so adding oats to your diet can be one way to increase intake without taking supplements or eating meat .

seventh iron rich food is beans and legumes ,in addition to being a cheap source of protein that can help reduce meat consumption beans and legumes are also rich in iron ,half a cup of black beans contains 1.7 mg while a half cup serving of lentils delivers 1.8 milligrams of iron to our body.

eighth source of iron rich food is chickpeas ,chickpeas is an iron rich food and it contains about 3.7 milligrams of iron per 100g which is 28/100 of the daily recommended intake for an adult ,the chickpeas also contain other minerals such as calcium ,magnesium, manganese ,copper and zinc as well as dietary fibers chickpeas is a great source of protein and it contains about 13g of protein per 100g it also contains b vitamins including riboflavin niacin thiamine and vitamin b6 as well as minerals like phosphorus.

ninth iron rich food is pumpkin seeds ,pumpkin seeds are a healthy way to get your daily dose of iron ,iron is important for reducing tiredness and fatigue and pumpkin seeds can give you just what you need ,pumpkin seeds have a subtle nutty flavor that pairs well with just about any dish to add the seeds to your diet try sprinkling them over a salad yogurt or bowl of oatmeal.

tenth and the last iron rich food in our list is tofu ,tofu is a food made by coagulating soy milk and pressing the resulting curds into soft white blocks ,tofu is very low in calories almost fat free and rich in protein ,tofu is also an excellent source of iron ,a one cup serving of regular tofu has 4.4 mgs of iron while regular firm tofu contains an impressive 8.4 milligrams of iron a single block of about 3 ounces of tofu contains 15 percent of the daily recommended value for iron ,what's more tofu is also high in calcium and magnesium two minerals that contribute to healthy bone formation and function.
beside these 10 iron rich foods some of the other iron rich foods are nuts seeds green leafy vegetables flour and whole grains seafood and lean red meat.


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