Iron-deficiency is one of the most common deficiencies found in both men and women these days. Excessive consumption of junk food has made it difficult for the kids to intake a balanced diet rich in carbohydrates, proteins, vitamins, fats, and iron. Deficiency of Iron in the body reduces the red blood cell count resulting in hemoglobin deficiency, lack of which can cause difficulties in transporting oxygen.
As per medical surveys, about 20% of women, 50% of pregnant women, and 3% of men lack the desired amounts of Iron in their bodies. Weakness, tiredness, and irritation are some common up shots of iron deficiency.
Here’s a guide to the food items rich in iron that can help you get rid of your anemia.
#1. Iron-Rich Foods
- Beef or chicken liver
- Clams, mollusks, or mussels
- Oysters
- Canned sardines, canned in oil
- Cooked turkey
- Halibut, haddock, perch, salmon, tuna
- Ham
- Veal
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These are some of the food items that are high in iron, and consumption of these is a must to maintain a desirable amount of iron in your body. If your body doesn’t have sufficient amounts of iron, then your muscles won’t be able to recover post work out easily.
#2. Iron-Rich food for Vegans
- Tofu
- Soya Beans
- Lentils
- Pumpkin
- Sesame
- Flax seeds
- Tomato paste
- Spinach
- Olives
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Looking at the number of meat and sea foods mentioned in the previous list, vegans need not worry. Other food items are suitable for vegetarians and vegans and are rich in iron too. Vegetables like tomato, potatoes, and mushrooms are rich sources of iron. Make them a part of your daily meals. Their regular consumption will make you active and healthy.
#3. Iron-Rich Food for Babies
- Meats: Beef, lamb, pork, veal, liver, chicken, turkey.
- Fish
- Eggs
- Iron-fortified cereals, whole grain bread, enriched bread, pasta, and rice.
- Chick peas, lentils, dried peas, and beans.
- Spinach, broccoli, Brussels sprouts, green peas, beans.
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Motherhood is a delightful phase but it brings with it many challenges and feeding your little ones with a proper meal is one of them. The kids do not know what all their body needs, but mothers should be well aware. Incorporating certain healthy habits can help in their proper growth.
Kids might be reluctant towards eating sprouts and broccolis because they do not taste nice. It is up to you how you use your creative skills and add a few beans to his favorite chicken gravy without letting him know.
#4. Iron-Rich Food for Pregnant Women
- Dark leafy greens (spinach, collard greens, kale, etc.)
- Dried fruit (apricots, prunes, raisins, figs)
- Beans
- Eggs (yolk)
- Black strap molasses
- Meat (red meat, liver)
- Fortified cereals and grains
(Image Courtesy: Mom Junction)
Pregnancy is a very delicate case and requires special attention. Pregnant women need to be extra cautious with the food they consume. Iron is an essential element of their diet. Consumption of these food items will help the mother to stay strong and deliver a happy and healthy baby.
Iron-deficiency reflects on your unhealthy lifestyle. It is advisable to change it as early as possible.
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