IMMUNITY

12 Iron-rich Foods That Should be a Part of Your Diet!

Spinach and broccoli are a few iron-rich vegetables

Shellfish, turkey and fish are a few foods high in iron

Cashews, pistachios and walnuts are iron-rich dry fruits

B
Bajaj Finserv Health
January 14th, 2022
7 mins read

Iron as a mineral plays the important role of supplying oxygen to your body tissues with the help of your blood. This vital mineral goes into your body in the form of food and becomes a part of your red blood cells. Consuming foods high in iron is important for a healthy living.

Otherwise, you may suffer from iron deficiency that can cause anemia. This is also called iron deficiency anemia. 

Symptoms of anemia include the following.

  • Fatigue
  • Irregular heartbeat
  • Breathlessness
  • Headaches
  • Pale skin
  • Damage in hair

To prevent such symptoms, include the right amount of iron in your diet. To manage any deficiency that you may face, your nutritionist may advise you to consider nutrition therapy. This helps you eat the right foods based on your health conditions. To ensure you get enough iron, you may need to add certain vegetables and food in your diet. Read on to know about some iron-rich foods that can help you maintain and increase your iron levels.

Additional read: 5 Vitamin and Mineral Deficiency Tests to Check Nutritional Deficiency

Iron-rich foods list 

Here are some of the immunity-boosting foods that are rich in iron and available easily. This list also includes iron-rich vegetarian foods

Iron-rich vegetables

Legumes

Soyabeans, lentils, kidney beans, tofu, chickpeas are legumes rich in iron. They also contain vitamin C and folate, which facilitate better production of hemoglobin. 

Spinach

Spinach is not only an iron-rich food, but is also packed with vitamins and other nutrients. It helps in preventing anemia and boosting your immunity too! Spinach also helps in increasing the production of hemoglobin. 

Broccoli 

A cup of cooked broccoli contains 6% of the recommended intake of iron. Vitamin C, which is present more that recommended value, makes it easier for your body to absorb the iron. Regular consumption of broccoli may also reduce your risk of cancer, according to a study [1].

Meat and seafood high in iron

Turkey

Turkey meat is healthy and one the best iron-rich foods. A 100g portion of dark turkey meat gives 1.4mg of the recommended amount of iron. It is rich in dietary proteins that help prevent muscle loss caused due to age and weight loss [2]. 

Shellfish

They are different types of shellfish and all are iron-rich foods. Oysters, clams, and mussels are good sources of iron. The iron content present in shellfish is more easily absorbed than those found in plants. Shellfish is also is rich in several other nutrients that help in increasing the level of good cholesterol in your body.

Fish

Fish are packed with a number of vitamins and nutrients. However, tuna, sardines and mackerel are iron-rich fish. They also have omega-3 fatty acids, which improve your immune function and promote better health [3]. These are also fats that are good for your heart health.

Iron-rich dry fruits

Pistachios

You may usually eat pistachios as snacks or in desserts. They really enhance taste and flavor! Around 100g of pistachios contain approximately 14mg of iron. This makes pistachio a great way to increase your iron levels if you have a deficiency. Pistachios also help reduce your blood pressure and improve your lipid profile [4].

Walnuts

These are one of the most nutritious dry fruits and provide approximately 3g of iron per 100g. Having walnuts daily also helps increase your hemoglobin levels. The omega-3 fatty acid and polyphenolic compounds present in walnuts are also good for your brain. They help fight inflammation and oxidative stress [5]. 

Cashews

Cashews are a great a way to increase or maintain your iron levels. Around 100g of cashews offer approximately 6.7mg of iron. They also help satisfy your food cravings while giving your body all the nutrients it requires. 

Additional read: Benefits of Fox Nuts or Makhanas

Fruits high in iron

Pomegranates

Pomegranate is one the best iron-rich foods. It increases your hemoglobin and the ascorbic acid present in it helps regulate your red blood cells. Vitamin C in it also helps your body absorb the iron.

Oranges

Though they are packed with vitamin C, oranges are also a great source of iron. Including an orange in your daily diet will help nourish you and improve your immunity. It also aids in weight loss and makes your skin healthy.

Apples

There is a reason for the saying ‘an apple a day keeps the doctor away.’ Apples are good for your overall health as the vitamins present in them boost your immunity. Being a rich source of iron, apples also help improve your hemoglobin levels. 

While adding foods high in iron to your diet, do not forget the importance of a balanced diet, as excess iron intake can also lead to health complications. Concentrate on forming healthy food habits to prevent an iron deficiency. However, make sure you consult your doctor as soon as you see symptoms of anemia or any other health conditions. 

By booking an in-clinic or online doctor consultation on Bajaj Finserv Health, you can ease your worries and treat your symptoms right from home. You can also select test packages with different types of blood tests to stay aware about your health.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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