IRON Rich Foods Lists:
10 best foods that are high in Iron. You should include these foods in your diet to deal with iron deficiency.
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1. Spinach – Spinach is full of iron. 100 grams of spinach contains 2 to 3 milligrams of iron. Along with spinach, you can have any green leafy vegetable. You should consume spinach or any iron rich food with vitamin C because Vitamin C helps in absorption of iron in your body.
Avoid having spinach or any iron-rich product with the dairy products because iron doesn’t let calcium get absorbed in fullest. So avoid having any dairy products 1 hour before or 1 hour after eating spinach.
2. Apples – Apples are also very good source of iron. One medium sized apple contains 0.3 milligrams of iron. Along with it, apple contains vitamin C which helps in easy absorption of iron. One medium apple contains about 10 milligrams of Vitamin C.
3. Beans/ Soybean / Pulses – You can have kidney beans or soybean to improve the deficiency of iron in your body. 100 grams of kidney beans have 8 milligrams of iron and 100 grams of soybean contains 15 milligrams of iron. You should include pulses in your food as well.
4. Nuts/ Dry fruits – You can have almonds, cashews, pistachios, raisins. Pistachios are very good source of iron. 100 grams of pistachios contains 40 milligrams of iron. Apart from this, they are rich in calcium, Vitamin E, magnesium.
5. Whole Grains/ Brown rice/ Oats – All these foods contain high amounts of iron. 100 grams of whole grain contains 2.5 milligrams of iron. You should include these things in your food. You can have brown bread in place of white bread and brown rice rather than white rice in your food.
6. Jaggery/Roasted chickpeas – Jaggery and roasted chickpeas are also very good if you have low iron levels. You can have them as your evening snack whenever you feel hungry, that way you can also avoid junk food. You can have jaggery after your food as well.
7. Broccoli – Broccoli is a great vegetable for an iron deficiency which is called green cauliflower as well. You can find it easily in the market. 100 grams of broccoli contains 2.5 milligrams of iron. You can replace white cauliflower with broccoli in your food.
8. Strawberry – Strawberry is very delicious in taste and has a good amount of iron. It also contains protein.
9. Pomegranate – 100 grams of pomegranate has 0.3 millions of iron. You can have pomegranate juice or as a whole. You should try having fruit as a whole always so you get all the nutrition.
10. Carrot – Carrot is the best vegetable that we get in winters which are rich in iron. Along with iron, it has antioxidants and fiber. So you should have a glass of carrot juice daily. You can add lemon, beetroot in your juice.
Apart from this, you can have many fruits and vegetables such as Capsicum, beans, peas and many more and be healthy. If you have any questions or suggestion then comment us below.
By having these foods, you can increase the level of iron in your body over a period of time. If you have severe deficiency then you should consult a doctor and go for supplements for faster results.
If you have any questions or suggestion then comment us below.
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