Iron-rich foods list is an important food list to know
for everyone. "Stay healthy and stay fit" is a usual statement given
by all doctors when your health report says "You have an iron deficiency".
How can you stay healthy when you do not know what to eat? Yes, Iron is one of the main sources of having a good supply of blood and oxygen. They are the main source of staying fit and having a good life.
Iron-Rich Foods List
Let's read further and know the top 9 iron-rich foods
list briefly,
1. Green Leafy Vegetables:
The most commonly eaten iron-rich foods in India are
green leafy vegetables such as Spinach. Even iron is available in different
varieties too like cabbage, broccoli, turnip, and cauliflower.
How to consume:
- These vegetables are easily available in the vegetable market, try preparing fresh half-cooked salad along with lemon juice dressing.
- Lemon juice helps in absorbing iron.
2. Meat:
It is said that eating weekly organ meat helps in preventing iron deficiency anemia in smaller kids as well as adults. Some of the best organ meat which is available is Liver meat from Chicken, beef, and Red meat like beef, lamb, and Pork meat.
For people who are
allergic to seafood meat, it is recommended to eat red meat regularly.
How to consume:
- Try making a beef breast steak for lunch along with some freshly made vegetable salad.
3. Indian Spices:
Yes, you heard it right. Indian spices are known for
their flavor and their rich iron content. Some of the commonly used spices for
enhancing iron absorption in the blood are cinnamon sticks, cumin seeds, and turmeric powder.
How to consume:
- Make a cup of cinnamon tea to it and add a teaspoon of honey.
- Have it instead of milk tea. Since milk hinders iron absorption by the body.
4. Dark Chocolate:
Are you a huge fan of chocolates and want to combine your favorite to increase your iron content? Then here you are, this is the good news.
Dark Chocolates are loaded with iron. It is advised to eat a full
100% dark chocolate weekly basis, instead of consuming only 50- 60 % dark
chocolate.
How to consume:
- Prepare a dark chocolate muffin or a crepe for those sweet craving days.
5. Dried Dates:
Dates are not only a sweetening agent but also an
iron-rich food. Having dried dates is much healthier and iron-rich dates than
consuming a ripe seedless date. Dry dates retain all the essential iron content
and simulate in the human body easily.
How to consume:
- Soak dried dates two to three days in the night and have it the next day morning along with a cup of Luke warm water.
- Follow this daily.
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6. Prunes:
Prunes are one of the iron-rich foods, they are nothing but dried plums. Consuming this daily helps in iron absorption. Plums have vitamin C which aids in iron absorption. 100 gm. of prunes have 0.9mg of iron content.
Hence it is important to consume prunes more than 100 gm. every week along with
other iron-rich food.
How to consume:
- Have prunes as an evening snack.
- But avoid combining coffee or tea with prunes. This slightly hinders iron absorption.
7. Seafood:
Seafood is also one of the iron-rich food which is easily available in India. Eating freshwater fresh is better than saltwater fish, due to the difference in iron content.
Shellfish, snails, and oysters are
some of the most common eating iron-rich food and easily available meat in the
market.
How to consume:
- Get some good quality oyster, or fish, prepare a good fish curry, and have it along with rice or roti.
8. Dry seeds:
Dry seeds like pumpkin seeds, pine seeds, and sunflower seeds are known for their good taste and also for their iron richness.
The iron
level in these dry seeds helps in preventing iron deficiency when eaten daily.
How to use:
- Dry roast these seeds and save them in an airtight container.
- Eat this dry seed mixture as a snack before lunch or dinner.
9. Bajra:
Bajra is one of the most commonly consumed staple foods
in the northern part of India. For people who are unaware of Bajra, it is one
of the millet types. Millets are of different types named according to the size
of the grain and its use.
How to consume:
- Bajra is available in seed as well as in powdered form.
- Grinding the seed and making flatbread or porridge is a good way to consume bajra.
- Use the powdered bajra within a month before freshness and essential minerals fade off.
Final Note
Select one of the above-discussed Iron-rich foods list each day and try out a new creative way to make a tasty as well as a non-fatty meal for the day.
Following a routine is important to lead to a stress-free and disease-free life. Eat well by selecting the right food.
Read: Understanding the Fundamentals of What is Nutrition