- Iron is essential for production of red blood cells
- green leafy vegetables are loaded with iron especially spinach
- Vitamin C is essential for absorption of iron from the diet consumed
Iron deficiency anemia is the most common form of anemia. In this condition, the blood lacks healthy blood cells that are responsible for carrying oxygen to the body. Insufficient levels of iron in the body can lead to several issues. Weakness, fatigue, pale skin, dizziness, brittle nails, poor appetite and weakness are some common symptoms of iron deficiency anemia. Inadequate intake of iron is one of the possible causes of this type of anemia. Adding enough iron-rich foods can help prevent anemia. If you are wondering what to eat for optimum intake of iron, here’s a list of iron-rich foods for you. Along with these, it is important to consume enough vitamin C for better absorption of iron from the diet consumed.
Foods rich in iron you should be eating to prevent anemia
This green leafy vegetable is loaded with several essential nutrients. It is rich in iron as well. Spinach can help in weight loss, boost eyesight, enhance bone health and control hypertension. You can add spinach to salads, curries, smoothies and more.
There are several legumes to choose from like beans, chickpeas, lentils and soybeans. These are loaded with fibre which can help in weight loss. Adding legumes to your diet will not only provide you with iron but other essential nutrients as well.
Also read: All About Anemia
3. Red meat
Red meat is also a good source of iron, protein, B vitamins and much more. You can add red meat to your diet to prevent iron deficiency anemia.
4. Pumpkin seeds
Pumpkin seeds are well known source of magnesium. But this tasty and healthy snack is also loaded with iron. According to studies, pumpkin seeds are beneficial for diabetics as well.
Quinoa is a well-known source of plant-based protein. It is a gluten-free source of iron. Quinoa is also loaded with fibre and aids in weight loss. It is also beneficial for diabetics due to a low GI score.
Daily requirement- Adult men (19-50 years) require 8 mg per day. On the other hand adult women (19-50 years) require 18 mg. Requirement of iron during pregnancy is little higher for healthy development of the unborn child. During pregnancy, women should consume 27 mg of iron daily.
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